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Rise and Grind TT Grindhouse Workout

tt 12-minute Grindhouse workout

Rise and Grind With This Turbulence Training Workout

Rise and grind! Retired SuperBowl Champion Ray Lewis, loves this phrase. It’s been quoted everywhere as of late.

But it can be a good moto to live by. Especially if your looking to build muscle and burn fat.

Nothing beats hard work when it comes to chasing down your goals and transforming your body.

I don’t recommend you go all out all the time.


There’s definitely a need to put your head down and grind if you want results. Transforming your body requires dedication and hard work.

If your looking for a tough workout that gets results keep reading…

In the spirt of Rise and Grind. Craig has put together this Ray Lewis inspired workout. The TT Grindhouse workouts.

This past weekend Craig was down in the land of sun and oranges. While enjoying the warmer Tampa weather Craig met up with fitness expert and author,Joel Marion. Now you can add guinea pig to the list. Joel volunteered to act as a guinea pig for Craig’s new TT Grindhouse workouts.

The two headed over to PowerHouse Gym in Tampa where Craig pushed Joel through an old-school Meathead muscle building workout. I haven’t had a chance to train there yet myself. But from what I hear it’s one of the best gyms around to workout in. You have to give it a go if you’re in the area. I know next time I’m in town, I’ll be working out there.

Even though the workout only lasted 12 minuties. Joel was drenched in sweat. His heart was racing, and his metabolism was reved to the max.

Here’s what the workout looked like. Be sure to give it a try and  let me know what you think.

Craig’s Meathead Muscle Workout

1.A) DB Chest Press 1/2 reps – 12 reps
1.B) Hammer Strength High Row – 12 reps

2.A) Barbell Incline Press – 8 reps
2.B) Pullups – Max reps but leaving 1 in the tank

3.A) Triceps Extensions – drop set
3.B) DB Curls – drop set

  • After a good warm-up go through each superset 3 times. If you’re feeling a little saucy. Go through 1 more time for a total of 4 times.
  • Don’t move to the next pair of exercises until you’re finished with all sets of the previous pair.
  • Keep rest to a minmum

Pull Ups

A key to improving pull ups is to never go to complete failure. It is always a good idea to stop 1 rep short of failure. That means every rep is to be done controlled and un broken. If you feel that you need to stop for a break. Even if it’s just for a second. Your set is over.

1/2 Reps

1/2 reps are something new Craig is playing around with. For this workout the idea is to do the bottom half of the rep and keep constant tension on the muscle. Limiting the range of motion also reduces some of the assistance from other muscle groups. Keeping the majority of tension on the targeted muscle group. In this case it’s the chest.

With 1/2 reps it’s important to reduce the weight. You may even want to increase reps slightly.

The 1/2 rep is something that Craig is playing around with and will be incorporating in his newest workouts. He’ll be doing so with more than just the dumbbell press. Expect to find 1/2 reps in other exercises like…
push ups, different rowing variations, even squats.
Not looking forward to 1/2 rep squats. Those are going to burn.

Even though this workout is simple and straightforward. With only one simple twist. The 1/2 rep. I’m sure you’ll find that this Meathead Workout will give you a killer upper body pump.

With the dumbbell chest press. The 1/2 reps at  the bottom range of the movement really keeps the tension on the chest. Even though the weight is a little lighter than what you may be use to. The slightly higher reps and the constant tension will give you a great pump and help contribute to new muscle growth.

The TT Grindhouse workouts have a bodyweight component too.

Again, Joel took this workout for a test run. The two found a flat clear patch of grass in Joel’s back yard an got to work. You can do these bodyweight workouts anywhere. Today it only took up a 6×6 patch of grass.

TT Bodyweight Grindhouse Circuit

  1. Bodyweight Squats – 50 reps
  2. Grinding Pushups – Max reps, ladder form
  3. Alternating Lunges – 20 reps per side
  4. X-Body Mountain Climbers – 25 reps per side (50 total steps)
  • Go through each round as quick as you can. Take breaks as needed. But you want to push yourself. See if you can do an entire round without stopping.
  • Complete 5 rounds.
  • Rest 1 minute between each round.


Use a different stance for each set of squats….

    • Prisoner squats
    • Wide-stance squats
    • Narrow-stance squats
    • Sumo stance
    • Regular stance squats

That will get you 250 squats for the day. Not bad.

The Grinding Pushup is tough. You’ll be amazed at how quickly it can suck the wind out of you and completely fatigue your chest muscles. Even if you can bang out 30 plus push ups.

You’ll be crying mercy by number 8.

But you’ll love it.

Give these two workouts a try and let me know how you make out. Leave a comment below.

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