| Score a lean body in 6 moves | Score a lean body in 6 moves | Take six core movements. Mix them together. And you’ve got an explosive 30 minute session called The Grid. | <div class="ExternalClass25E45EFF5E4E495B8B9AADE9E77D6FE5"><p><span><span><span><span><span class="ms-rtestate-write"><img src="/sites/content/PublishingImages/Club/Carousel/HEALTH/Brightwater%20Commons/thegrid_1.png" alt="" style="margin:5px;border:0px solid currentcolor;width:579px;" /></span></span></span></span></span><br> </p><p>Perfect for anyone trying to <strong>get fit and reach goals fast</strong>, The Grid will show you how to push, pull, squat, bend, twist, and lunge the right way. <strong>Book your spot on The Grid</strong> on <a href="https://signon.myvirginactive.co.za/?ReferrerKey=7e8389d9-9156-44ad-a843-9fb9f3c7cc39&returnUrl=https://myvirginactive.co.za/Account/LogOn?ReturnUrl=/" target="_blank"><span lang="EN" style="text-decoration:underline;">myvirginactive</span></a>, or just show up. Up to you.</p><p><strong>What to expect? </strong></p><p>You'll push, pull, squat, bend, twist, and lunge – the six primal movements that can help you reach your goals. Fast.</p><p><strong>Push, pull, squat, bend, twist, and lunge</strong></p><p><strong>1. Push </strong></p><p>Push-ups. One of the best bodyweight exercises. Ever. The Grid is full of them. Pushing involves using your arms, chest and shoulders to force a weight away from you. Like pushing yourself up off the ground.</p><p><strong>2. Pull</strong></p><p>When you pull, you work your arms, chest, shoulders, legs, and core to pull a weight towards your body.</p><p><strong>3. Squat </strong></p><p>Squats work your hips, glutes, and hamstrings like nothing else. This is one exercise every workout routine should have. It involves having both feet on the ground, bending your knees, keeping your chest up and your back straight.</p><p><strong>4. Bend</strong></p><p>You do this move loads in real life. Picking up a small child. Lifting a suitcase. Packing boxes.</p><p><strong>5. Twist </strong></p><p>Work all the muscles around your spine that help you twist and turn on The Grid. Twisting is a common cause of back strains, so by strengthening the muscles around the spine and improving your core stability, you're reducing the risk of injury.</p><p><strong>6. Lunge </strong></p><p>The lunge is where killer legs are made. And you'll do a lot of those on The Grid. Tying your shoe laces before a run, stepping over your kids' (or pets') toys, and lunging to catch a ball each involves stepping forward with just one leg and bending at the knee while the other leg stays still.</p><p><strong>Bring your friends</strong></p><p>There's nothing like some quality time with your besties while getting into the best shape of your life, right? It's fun, we promise. So rally a group of friends and make your Grid session a party.</p><p>Ready to own these six moves? Book your spot on the <a href="http://blog.virginactive.co.za/2015/11/02/book-your-spot-anytime-anywhere-2/" target="_blank">myvirginactive app</a> today.</p></div> | Read more | 2016-01-31T22:00:00Z | try-the-grid | System Account | the-grid | | |
