Gritty Gains: Building Strength Every Day of the Week

Grit Box Fitness studio stations

The Grit Box workout combines high-intensity kickboxing with strength training to create the perfect full-body workout. We take it one step further by strategically designing the programming schedule to target different muscle groups throughout the week. You may have been too busy getting your ass kicked to even recognize there’s a method to our madness.

Our workout programming rotates between upper body push day, upper body pull day, and ass and abs day.

Weekly Schedule:

  • Monday + Thursday – Upper Body Push
  • Tuesday + Friday – Upper Body Pull
  • Wednesday + Saturday – Ass and Abs

We caught up with Coach Dani to learn more about the importance of targeting different muscle groups throughout the week.

Upper Body Push

Upper body push days focus on the chest, shoulders and triceps. Push exercises involve pushing a weight, suspension cable or the ground away from your body.

The Grit Box coaches can utilize a variety of equipment by rotating between the bench and wall stations, keeping the exercises fresh and keeping the Grit Gang on their toes. From dumbbells, kettlebells, sliders, X-straps, resistance bands, medicine balls and more. Check out some of Dani’s favorite push day exercises!

Bench StationGrit Box coach demonstrates exercise with dumbbell

  • Bench Press
  • Push Press
  • Tricep Dip to Toe Touch

Wall Station

  • X-Strap Chest Fly
  • Medicine Ball Push Up
  • Banded Tricep Extension

Upper Body Pull

Upper body pull days focus on the back and biceps. Pull day exercises involve pulling a weight toward your body, using the X-strap to pull your own body weight or using a resistance band to pull against the bands.

Coaches have endless possibilities for mixing up the pull day movements. Check out some of Storm‘s favorite pull day exercises!

Bench StationGrit Box member uses suspension straps during group fitness class.

  • Dumbbell Upright Rows
  • Staggered Romanian Deadlift
  • Renegade Rows

Wall Station

  • X-Strap Face Pull
  • Kettlebell Swings
  • Bent Over Plyo Kettlebell Row

Ass + Abs

We think this one speaks for itself, but these days focus on strengthening your glutes and core muscles. Lower body gains comin’ in hot!

Bench StationGrit Box member squats with weights during group fitness class

  • Sumo Squat To Romanian Deadlift
  • Elevated Glute Bridge
  • Dumbbell Reverse Burpees

Wall Station

  • X-Strap Tuck Jumps
  • Slider Mountain Climbers
  • X-Strap Pistol Squats

Why It Works

There are a variety of benefits to this style of training and workout programming. Push and pull exercises work different muscle groups throughout the week. Targeting different muscle groups allows your muscles to recover properly and helps avoid overtraining one specific muscle group. It also creates a balanced training routine that delivers full-body results.

“We have different focuses throughout the week so that members can see full-body results. Balance is key and this applies to exercising as well. We all have our strengths and weaknesses and by focusing on different muscle groups we are able to get stronger throughout,” Dani explained.

She also said this style of training helps you become a stronger kickboxer because you’re able to generate more speed and power.

“Most people think of kickboxing/boxing being primarily an upper body workout, but without your core and legs you’re useless. Just like most other sports, power comes from the hips and legs which is why we have specific days for lower body training.”

One thing is certain, you’ll get an intense (but fun) full-body workout no matter which day of the week it is! If you’re ready to get gritty with us, try 10 days of unlimited classes for just $30 with our New Client Special!


Grit Box's new client special, 10 days for $30