“Basic moves,” Grindatti explained to her more than 180,000 Instagram followers, alongside video evidence that she’s in great shape. “High reps and high reward. FULL BODY,” she concluded. To follow the seven-time world champion, zero machines are required here, only weights and a raised platform, such as a bench. “So feasible,” said the energetic athlete. Here’s how to get started.
Maggie Grindatti’s ‘High reps, high reward’ full-body circuit
To complete the workout, complete “4 rounds of 8-12 reps on each side of everything.”
- Kettlebell Deadlift with raised leg on the bench
- Half Kneeling Kettlebell Wiper
- Swinging One Arm Kettlebell Front Raises/ Swings
- Raised leg kettlebell lateral squat
- Plate rotations
- Medicine ball side-to-side situps
Training distribution
This workout uses raises and a focus on each side of the body to build stability and keep strength symmetrical. Starting with the kettlebell deadlift with one leg raised to bench height, you’ll put serious strain on the glutes and hamstrings, while the wiper/windmill movement of a Turkish Get Up will open the hips and crunch the core. Grindatti then builds up to boulder shoulders with a forward swinging motion, isolating the anterior deltoids at the front of the shoulder. Kettlebell lateral squats with a raised leg on a barbell plate hit the glutes, quads and adductors on the inner thighs, while plate rotations target the core and upper body, working the arms, neck and shoulders.
For the final exercise in the round, the martial artist grabs a medicine/slam ball and crushes a series of side-by-side situps, reinvigorating the core and shoulders as she goes. As with any workout, adjustments can be made here to increase or decrease the intensity, but keep in mind that while this workout is strenuous, it is not about lifting heavy weights, but rather an emphasis on functional movements that are challenging but not muscle-strengthening. But if you want to make the situps even more demanding, you can fire the core even more by lifting your heels off the floor. Or, if you’re not yet flexible enough to master some of these moves, lower the height until you feel comfortable, or reduce the number of rounds until your fitness level is ready for all four.
This type of training works so well because it takes a one-sided approach that builds you up from both sides, so give it a try. You may not get a black belt, but your existing belt might get a little tighter!
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