Advanced Workout

Start withthe beast 6-Minute Session row & phoenix: back, biceps, rear delts, quads, tricepstake a two minute break

Aptly named, the Beast is six minutes of muscle building, fat burning, goal crushing intensity thatâ€™ll leave you worn out but feeling great. Like all Gravocore sessions, try to complete The Beast for 6 minutes without stopping to give your muscles maximum time under tension.

Struggling to finish the session?

Simply adjust your feet further back from the anchor point, while keeping as much tension on your muscles as possible. Keep adjusting until you can complete the full 6-minute session.

Pro tip

Ramp it up by working in a few single-legged squats

mix in

Muscle Isolation Sessions

Once youâ€™re killing the Beast 6-Minute Session, add these tension isolation sessions to target major muscle groups.

advanced chest press

One minute session

chest, triceps, front delts

Take a one minute break

STRAIGHT ARM PULL

One minute session

back,triceps

Take a one minute break

LUNGE PRESS

One minute session

chest, quads, glutes, hamstrings, triceps

Take a one minute break

PUSH FLYS

One minute session

chest, quads, calves

Take a one minute break

SINGLE LEGGED SQUAT

One minute session

quads, glutes, biceps, back

Take a one minute break

single legged calf raises

One minute session

calves

Take a one minute break

PUSH UP POSITION KNEE TUCKS

One minute session

abs, chest, triceps

Take a one minute break

Hamstring Bridge

One minute session

hamstrings, glutes, lower back

you crushed it!

Congrats on making it through the entire advanced workout! You just got an amazing full muscle engagement workout in under 30 minutes! Ready to go again? Give it a day then get after it!