Father × Son Grind Legacy Workout Two Generations. One Goal. Built Not Bought

Hack Squats |
Calf Raises | Shoulder Press 

“Press strong.”
“Built to last.”

Strong Legs | Strong Body 

Take your fitness outside and turn the environment into your gym. This bodyweight conditioning workout focuses on full-body strength, agility, and cardiovascular endurance using explosive and functional movements.
Exercises Featured: • Push-Ups
• Forward Lunges
• Side Lunges
• Jumping Jacks
• High Knees with Alternate Elbows
Perfect for burning fat, building muscle endurance, and improving athletic performance—whether you’re at the park, track, or backyard.
Stay consistent. Stay disciplined. Results follow.

This can be Done with No Equipment

🏖 Outside Grind: Bodyweight Conditioning & Cardio Burn 🔥

Workout Description
This Core, Power & Conditioning workout targets the midsection while delivering full-body power and conditioning benefits. The session features battle ropes for cardiovascular intensity and upper-body endurance, kettlebell swings to generate explosive hip power, and triceps dips to build upper-body strength. Core engagement is maximized through captain’s chair leg raises, decline crunches, seated knee bends, and dumbbell side bends, reinforcing core stability, balance, and control. Together, these movements create a challenging, fast-paced workout that burns calories, builds strength, and improves overall conditioning.
Primary Benefits
• Builds a strong, functional core
• Develops explosive power and muscular endurance
• Improves cardiovascular conditioning
• Enhances balance, stability, and movement control
• Supports fat loss and athletic performance

Dumbbell

Training Bench

Kettlebell

Battle Rope

Core • Power and Conditioning | Core locked. Power unleashed. Conditioning tested ✨️

Push Power | 

Engaging in exercises that target the chest, triceps, and shoulders can lead to significant muscle development and improved upper body strength. This type of training is highly beneficial for enhancing overall physical performance and daily functional movements. Consistent workouts in these areas contribute to a more aesthetically pleasing physique and increased confidence. Furthermore, strengthening these muscle groups can help to improve posture and reduce the risk of injury. Ultimately, dedicating effort to this routine offers a rewarding path to a stronger and more capable you.

Barbells

Push Power | Triceps • Shoulders • Chest 🚨

Day 5/5

DAY 5 – SHOULDERS & ARMS
Detail + Burn
• Arnold Press – 3x10
• Cable Triceps Pushdown – 3x12
• Overhead Cable Triceps Extension – 3x10
• One Arm Dumbbell Shoulder Press – 3x10
💯 Detail separates good from great.

Rowing Machine

Resistance Bands

Gym Racks & Rigs

Specialty Machines

Day 5 |  SHOULDERS & ARMS Detail + Burn 🔥 💪🏽 

Day 4/5

DAY 4 – 🚀 FULL LEG
• Leg Extension – 3x8
• Leg Press – 3x10
• Goblet Squats – 3x10
• Farmers Carries – 3 rounds (40–60 sec.)
🚀 Heavy, focused, intentional.

Day 4 | 🚀 FULL LEG STRENGTH 🚨 Heavy, focused, intentional.

Day 3/5

DAY 3 – PULL & POSTURE
Back • Biceps
• Lat Pulldown – 4x8–10
• Seated Cable Row – 4x10
• Face Pulls – 3x15
• EZ-Bar Curl – 3x10–12
• Hammer Curl – 3x12
🏗 Build the frame.

Day 3 | 🏗 Build the frame work!

Day 2/5

DAY 2 – LEG DRIVE

Quads • Glutes • Hamstrings

• Squats – 4x8–10
• Reverse Lunges – 3x10/leg
• Romanian Deadlift – 3x10
• Leg Press – 3x12
• Standing Calf Raises – 4x15–20

💥 Strong legs build strong momentum.

Day 2 | Legs & core burner 🔥

Day 1/5

DAY 1 – PUSH POWER
Chest • Shoulders • Triceps
• Bench Press – 4x8–10
• Incline DB Press – 3x10
• Shoulder Press – 3x10
• Lateral Raises – 3x12–15
• Triceps press – 3xMAX
🔥 Finish strong. First domino down.

Day 1 | Power Week: 5 Days to Strength & Definition

🟧 @FitFuture365 (Discipline-Driven)
• Discipline in Every Rep: Shoulders & Core
• 365 Days of Strong Shoulders
• Controlled Power | Shoulders & Obliques

🔥 High-Energy / Discipline Vibe • Shoulder Authority 💪 | Raise. Press. Control.

Discipline over hype.
Show up. Pull with purpose. Leave stronger than you arrived.
Back day is earned, not rushed.
#GymDiscipline #FitFuture365 #StayLockedIn
🏋️‍♂️ Workout Post Description
Today’s back session focused on: • Lat activation
• Upper-back thickness
• Controlled negatives
No chasing weight—chasing quality reps and long-term results.
⚡ Aggressive High-Energy 
Pull day pressure 💥
Wide lats. Thick back. No excuses.
Lock in. Pull hard. Execute.
#BackAttack #FitFuture365 #NoShortcuts

Coach_Bs Trainings