Gritty Gains: Let’s Talk Programming

Coach Jada and Coach Charlotte with two members after class.

Our signature Gritbox workout combines high-intensity kickboxing with interval strength training to create the perfect full-body workout. We take it one step further by strategically designing the programming 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.

We’ve split our programming into three rotating groups: push day, pull day, and ass & abs day.

Weekly Schedule:

  • Monday + Thursday – Push
  • Tuesday + Friday – Pull
  • Wednesday + Saturday – Ass & Abs

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

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 Gritbox coaches utilize a variety of equipment 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 StationCoach Dani preforms an single arm overhead press.

  • 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 JT‘s favorite pull day exercises!

Bench StationCoach Mike preforms an x-strap face pull.

  • Dumbbell Upright Rows
  • Staggered Romanian Deadlift
  • Renegade Rows

Wall Station

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

Ass & Abs

This one speaks for itself, but these days focus on strengthening your glutes and core muscles. Lower body gains comin’ in hot! Check out some of Kelly‘s favorite ass & abs day exercises!

Bench StationCoach Jada performs a goblet squat.

  • Sumo Squat To Romanian Deadlift
  • Dumbbell Reverse Lunge to Curtsey Lunge
  • Reverse Crunches

Wall Station

  • X-Strap Pistol Squats
  • Slider Knee Tucks
  • Kettlebell Big Mountains

Why It Works

There are a variety of benefits to this style of training and workout programming. Targeting different muscle groups allows your muscles to recover properly and helps avoid overtraining one specific muscle group. Curating a balanced training routine that delivers full-body results is our goal at Gritbox, rest assured you will always work upper and lower body in every class.

“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 interval training helps you become a stronger kickboxer because you’re able to generate more speed and power.

“Most people think of kickboxing being primarily an upper body workout, but without your core and legs you have no power. Just like other sports, power comes from the hips and legs which is why we train and target lower body in every class, including push & pull days.”

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