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The Gronkowski Family’s Total-body Football Workout

Get your mind and body right with this 45-minute training routine.

Jump to the Routine
  • 45 min

  • 0

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Rob Gronkowski
David Yellen / M+F Magazine
Rob Gronkowski
David Yellen / M+F Magazine

As the bros were hitting middle school, their father, Gordie Sr., a co-owner of G&G Fitness in upstate New York, set up a fully equipped weight room for his five sons—Dan, Chris, Gordie Jr., Glenn, and Rob— for them to begin hitting the weights in their Amherst, NY, basement. Their intro started with low weight and high reps “so we would get used to the movements and to build strength for coordination,” Dan says. “Apparently it was a good plan.”

Whether they were breaking balls or breaking into dance between sets, and no matter the occasion—gearing up for game time under Friday night lights or getting their pump on before Saturday night shenanigans—the Gronks always made time to lift as a team. “In high school, we’d be like, ‘Let’s get a workout in before we go out,’ so we were all buff and everything,” Dan says.

Their athletic success is a well-documented tribute to the success of sibling camaraderie: Four of the five brothers were drafted in the NFL, with Rob, the most well known, a two-time Super Bowl champion and three-time All-Pro tight end with the New England Patriots. “With my brothers and I having each other, it helped significantly in two ways,” says Dan, a 2009 seventh-round draft pick by the Detroit Lions who played four seasons in the NFL as a tight end. “First, it was leading by example. The younger brothers were able to see how working out made you a better athlete. Second, we kept each other accountable and helped push each other to be the best we could be.”

So the logical next step in the family fitness evolution would be to create their own brand of group fitness—Gronk Fitness Programming. It’s a functional training class that differs from most, according to Dan, as it’s designed from actual pro sports training experiences, making it particularly attractive to ex-jocks as well as weekend warriors. At a Gronk Fitness Programming session you’ll experience a game day atmosphere: team captains, huddles, all-out intensity exercises, a two-minute drill, and even Gronkisms like their family slogan, “Get Your Mind Right,” which means “stay focused.” The workouts are even intense enough to impress Rob. “When he was hurt last year, he checked out a class,” Dan says. “He said, ‘Wow, this is so legit!’ And I’m like, ‘Obviously, Rob.’ ”

The benefits of Gronk Fitness Programming, according to Dan, are vast: The high-intensity aerobic and strength circuit will burn more calories and boost endurance in about half the time of a traditional workout. It’s also low impact, which will save your joints. And since the workouts are designed after actual sports programs, it’s fun, challenging, and beneficial to both athletes and wannabe athletes. With the group members constantly pushing one another, it’s a natural team builder, which helps participants feel accountable and stick with the program. “We want people who aren’t in their zones to push themselves and beat their physical goals, but also leave there knowing they can achieve things that they haven’t before,” Dan says.

Instructions

There are eight stations. Perform a variation of one exercise from each station for 30 seconds, rest 30 seconds, then proceed to the next station. Do this for three rounds with a 90-second rest in between rounds.

After you complete 3 rounds, perform this 2-minute drill: Perform any two exercises as fast and as hard as possible for 60 seconds each.

Complete a cool down after your workout with some light stretching and foam rolling.

Routine

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Warmup

(15 minutes total)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 0

General Plank

Equipment
No Equipment
Sets
--
Reps
5 min
Rest
--
Can be substituted for a light jog.
Exercise 2 of 0

Dynamic Stretching

Equipment
Sets
--
Reps
5 min
Rest
--
Exercise 3 of 0

Ladder Drill

Equipment
Sets
--
Reps
5 min
Rest
--

Station 1

Battle Ropes

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 0

Rope Slam

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
How to
Perform as an alternating side slam by twisting your torso from side to side while slamming the ropes.
Exercise 6 of 0

Rope Slam

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
How to
Perform as a jump slam by adding a jump while slamming the ropes.

Station 2

Cones

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 0

Figure 8

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
Place cones 6 yards apart.
Exercise 8 of 0

Sprint

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
Perform as a forward/backward shuttle. Place cones 6 yards apart. Run forward from first cone to the second, bend down and touch cone, then back peddle to the first cone.
Exercise 9 of 0

Sprint

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
Perform as an up/down sprint. Place cones 6 yards apart. Do one pushup, then quickly get up and sprint to the end of the cones. Perform another pushup, then sprint back.

Station 3

Plyo Box

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 0

Box Jump

Equipment
Box
Sets
--
Reps
30 sec
Rest
30 sec
Exercise 11 of 0

Box Jump

Equipment
Box
Sets
--
Reps
30 sec
Rest
30 sec
Perform as an up/down to jump. Drop into a pushup position, quickly get up and perform a box jump. Land softly in a quarter-squat position.
Exercise 12 of 0

Box Jump

Equipment
Box
Sets
--
Reps
30 sec
Rest
30 sec
Perform weighted.

Station 4

Pullup Bar

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 0

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
30 sec
Rest
30 sec
Exercise 14 of 0

Chinup

Equipment
Pullup Bar
Sets
--
Reps
30 sec
Rest
30 sec
Exercise 15 of 0

Flexed Arm Hang

Equipment
Sets
--
Reps
30 sec
Rest
30 sec

Station 5

Sled

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 0

Sled Push

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
How to
Perform as a low sled push by placing your hands low on the sled poles.
Exercise 18 of 0

Sled Chest Press

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
Attach TRX or other bands to a sled and face away from the sled with handles in-hand around chest height. Stand in a split stance and push arms out while walking forward, pulling sled along with you.

Station 6

Kettlebells

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 0

Kettlebell Goblet Squat

Equipment
Kettlebells
Sets
--
Reps
30 sec
Rest
30 sec
Perform as a goblet jump squat, explosively jumping on your way up from the squat.
Exercise 20 of 0

Kettlebell Squat

Equipment
Kettlebells
Sets
--
Reps
30 sec
Rest
30 sec
Perform as a sumo squat.
Exercise 21 of 0

Kettlebell Goblet Squat

Equipment
Kettlebells
Sets
--
Reps
30 sec
Rest
30 sec

Station 7

Barbell

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 0

Hang Clean

Equipment
Barbell
Sets
--
Reps
30 sec
Rest
30 sec
Exercise 23 of 0

Barbell Push Press

Equipment
Barbell
Sets
--
Reps
30 sec
Rest
30 sec
Exercise 24 of 0

Barbell Upright Row

Equipment
Barbell
Sets
--
Reps
30 sec
Rest
30 sec

Station 8

Hurdle

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 0

Forward Hop

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
Place 5 low hurdles in a line about 2 feet apart. With feet together, hop over the first hurdle, quickly "bouncing" over the following hurdle and continue. Turn and hop back.
Exercise 26 of 0

In-and-out Shuffle

Equipment
Sets
--
Reps
30 sec
Rest
30 sec
Exercise 27 of 0

In-and-out Shuffle

Equipment
Sets
--
Reps
30 sec
Rest
1 min
Perform as a forward/backward in-and-out shuffle.
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