Gronk Smash Gronk Smash

Gronk Smash

By Rob Gronkowski

Hey guys, and welcome to my six-week Gronk Smash Fitplan! I am excited to help you feel your absolute best! Over the next six weeks, we will be using circuit training to get you stronger and keep that heart rate up! Each day will consist of 5 rounds and 40 seconds per exercise. This program is for those looking to improve their mobility, increase their flexibility, boost their cardio health, gain strength and live a pain free life. Based on my experience training as a professional athlete, I am going to share tips and tricks I have garnered over the years to use very minimal equipment and maximal effort to achieve results that will amaze you. I’ve combined calisthenics, body weight strength moves, and resistance exercises to form a challenging six-week program that will push you to be your very best. Remember, it’s by pushing our limits that we find out what they really are! You’ve got to throw your ego out the door baby!

All 24 Days

Mobility Moves Mobility Moves

Mobility Moves

30 min - Day 1

Bodyweight Strength Bodyweight Strength

Bodyweight Strength

30 min - Day 2

Full Body Endurance Full Body Endurance

Full Body Endurance

30 min - Day 4

Full Body Balance Full Body Balance

Full Body Balance

30 min - Day 5

Full Body Focus Full Body Focus

Full Body Focus

30 min - Day 8

Resistance Training Resistance Training

Resistance Training

30 min - Day 9

Full Body Drills Full Body Drills

Full Body Drills

30 min - Day 11

Bodyweight Burner Bodyweight Burner

Bodyweight Burner

30 min - Day 12

Basic Foundation Basic Foundation

Basic Foundation

30 min - Day 15

Training Camp Training Camp

Training Camp

30 min - Day 16

Mobility Moves Mobility Moves

Mobility Moves

30 min - Day 18

Bodyweight Strength Bodyweight Strength

Bodyweight Strength

30 min - Day 19

Full Body Endurance Full Body Endurance

Full Body Endurance

30 min - Day 22

Full Body Balance Full Body Balance

Full Body Balance

30 min - Day 23

Full Body Focus Full Body Focus

Full Body Focus

30 min - Day 25

Resistance Training Resistance Training

Resistance Training

30 min - Day 26

Full Body Drills Full Body Drills

Full Body Drills

30 min - Day 29

Bodyweight Burner Bodyweight Burner

Bodyweight Burner

30 min - Day 30

Basic Foundation Basic Foundation

Basic Foundation

30 min - Day 32

Training Camp Training Camp

Training Camp

30 min - Day 33

Drill Sets Drill Sets

Drill Sets

30 min - Day 36

Bodyweight Strength Bodyweight Strength

Bodyweight Strength

30 min - Day 37

Full Body Endurance Full Body Endurance

Full Body Endurance

30 min - Day 39

Full Body Balance Full Body Balance

Full Body Balance

30 min - Day 40

About Your Trainer
Rob Gronkowski

Rob Gronkowski is a former tight end for the New England Patriots, three-time Super Bowl champ, and resident analyst on FOX NFL Sunday. Coming off the heels of his retirement as a football player, Gronk partnered with Fitplan to share his training methods with the world, and help his subscribers reach their fullest potential. Based on the regimen he followed during his athletic career, Gronk’s Fitplan utilizes minimal equipment for an accessible muscle-building, fat-burning program that can be done anywhere.

Other Plans by Rob Gronkowski

Gronk Smash Gronk Smash

Gronk Smash

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