GR4FT

Our own style of proper, no-nonsense workouts to help you transform your physique from home.

About time we introduced ourselves properly. Quirky eh? Ta.

Hi, we’re Jonny, Daryl, Neill and Matty, 4 lads on a journey to help people become all fitnessy from home! ... hence the ‘4’ in GR4FT. We’ve established GR4FT as a premium home fitness programme as we too have been cracking on with living room, garage and garden exercise sessions over the last few months. We’ve been using our collective passion for fitness as our motivation to ‘suck it up’ and get

on with it, and arrogantly, we think we’re pretty good at developing quality, mixed modality workouts using only our bodyweight. GR4FT is our birthchild, bringing our style of training to the homes of others. You'll find out more about us in due course, but for now, here’s 3 semi-interesting things about our foursome:

1. We’re all former rugby meatheads, now happily retired. Despite playing at different clubs, we’ve since become mates and are generally pretty tolerant of each other. We’ve also moved on from ‘what can you bench bro?’ to becoming jack of all trades in the world of functional fitness.

2. We don’t take ourselves too seriously and there’s nothing off limits for us to banter each other on. Jonny takes full advantage of any opportunity that arises to make one of the rest of us look a prat.

3. We’re actually pretty normal. We all enjoy a beer, have a shared love for bakery items and have receeding hairlines. It’s also doubtful that any of us will make it onto the cover of Men’s Health....but we’ll keep trying. Thus, we can relate to all the other normal people who just want to live a normal balanced life, eat normal things and generally be in pretty decent shape when stripped off, for whatever reason.

‘Graft’ sums up our training style and what our Home Workouts are all about. If you join us, be prepared to grit your teeth and knuckle down, there’s no piggybacking here. Our only ask is that you give the sessions your all, and we’ll do the same for you. Remember, nothing worth having comes easy. Anyway, GR4FT has launched. We hope you enjoy our content, and fingers crossed a few of you join in. Jonny, Daryl, Neill & Matty

08/08/2021

💥💥 FREE WORKOUTS 💥💥

Starting tomorrow, we’re going to be drip feeding you guys our library of Home Workouts here on the public page.

In short, we’ve about 250 sessions saved that people could benefit from, and because we’re decent spuds we’re just going to start making them available. 😇

With gyms back open and people generally trying to get back to ‘normal’ life, we were generally finding that home workouts were in reduced demand. Thus, we’ve wound down our paid membership. However, we do know that there are still a proportion of people out there who prefer getting their sweat on from home, so these might be a nice little freebie.

Sessions will be either straight bodyweight based, or require an item of equipment such as a dumbbell or kettlebell. We typically rattle them out in 30-40 mins and we’ll cover all modalities of fitness. Metcons, strength, HIIT, core, you name it.

Anyway, loads of sessions to come, just keep an eye on our IGTV library.

✌🏻

27/06/2021

This weeks timetable everyone

18/05/2021

Great morning to train outside ☀️

All you need it ☝️Kettlebell

Workout
21-15-9

🔹Snatch to OH Reverse lunge
🔹Burpees over bell

Perfect for a 20 minute window workout.

Or add in as a finisher.

15/04/2021

😎 10 WEEK SHRED 4 SUMMER 😎

Get ready to transform your body with our GR4FT Shred 4 Summer programme! Our programme is the perfect way for you to shred some bodyfat, build some lean muscle and get into the routine of regular exercise ahead of a sunny summer in ....... your back garden!

✅ Proper, no nonsense training
✅ No restrictive diets
✅ Real world nutritional education
✅ Permanent changes
✅ All abilities and fitness levels
✅ Tune in live or catch up later

What's included in the 10 Week Shred 4 Summer? 🤔

🍦10 Week access to our private .members group starting 19th April
🍦6 x workouts per week (3 x bodyweight only, 3 x minimal equipment) all hosted via Instagram Live. For minimal equipment sessions you’ll need a single kettlebell or dumbbell of medium weight
🍦‘On Demand' access, allowing you to catch up in your own time if live sessions don't suit
🍦Individualised calorie and protein targets to promote fat loss and muscle growth
🍦Bi-weekly coach checks ins to monitor your progress, keep you accountable and help make sure you get results
🍦Open DMs for any additional help or support you might need
🍦Access to all our previous content (160+ workouts)

All for £75! We start Monday 👊🏼

Check out the link in our bio for full details! 👌🏻

10/04/2021

⚡️7 DAYS OF FREE GR4FT⚡️

Ahead of the launch of our next programme, we’re offering another 7 day free pass to our GR4FT Members Group from Monday 12th April to Sunday 18th. You’ll be able to train alongside us for the full week, check out all of our old sessions and access our nutritional content all for nout in return.

If you’ve been on the fence about signing up or blatantly just want a week of free training then this is for you, but it will give you a decent flavour of how we operate prior to the start of our Summer Shred.

We’d be hopeful you like what you see and come join us properly, but we won’t fall out with anyone that doesn’t. 🤷🏻‍♂️ No strings attached.

Here’s what you need to do:

🔹 Drop us a DM to say you’d keen keen to try us out

🔹 Request access to .members

🔹 Enjoy 7 days of quality content

No brainer surely??!!

✌🏻

08/04/2021

NEED SOME MOTIVATION? UNSURE OF WHAT WORKOUT TO CHOOSE?
NEED A PROGRAM TO FOLLOW?
GR4FT HAS YOU COVERED 👊

▫️6 Live sessions per week
▫️3 Bodyweight
▫️3 Limited Equipment - 1 Kettlebell/Dumbbell is all you need
▫️All saved to IGTV for you to catch up on at your convenience
▫️Over 200 workouts already saved for you to choose from
▫️4 dreamboat coaches 👀😂

Want to get involved? Click the link in our bio.

04/04/2021

Over the past few months, you may have seen a number of our stories with .
A few people have asked what it’s all about… so, here’s the thinking:

At GR4FT we believe that helping and making time for others is important – but looking after yourself needs to come high up the list too. is about finding that half hour in the day for yourself and being disciplined about it.

So, over the past few months, us guys at GR4FT have been putting it to the test. Simple things:

- Walks in the morning or evening
- Turning the TV / phone off and reading a book (old school)
- No-calls-in-the-car mode – just you and the road
- Listing to a podcast
- Doing exercise / mobility training – work on your weakness

Us GR4FT guys have found it really beneficial and so have a number of you that are using to find a bit of time to yourself.

Anyway, enough chatting, if you are out and feel you want to share your own with us then tag .ni (and don’t forget to use the hashtag).

02/04/2021

EASTER WEEKEND 🐣

In-between all the choc 🍫 find yourself some R&R!

27/03/2021

BREAKFAST

This week we have given you different ideas on various types of breakies.

From easy omelettes to protein pancakes 🥞

These examples give you some ideas on tasty breakfasts that are nutritious, without being bland or boring. They also pack a punch on protein, which a lot of people struggle to get into their food in the morning.

We hope you’ve enjoyed our breakfast series. Let us know which one is your favourite. Give us a tag if you try any 🙌

23/03/2021

LIMITED EQUIPMENT KETTLEBELL GR4FT 2 PERFORM

PART 1
▫️Single leg - Bulgarian Split Squat - 8 ES
▫️KB Swings - 12
▫️4 Rounds
90sec rest between rounds

PART 2
▫️Single leg RDLs - 8 ES
▫️KB Lateral Squats - 8ES
▫️4 Rounds
90 Sec Rest between rounds

PART 3
EMOM 6’ - 40 on 20 off
▫️Alt Clean and press
▫️BW Squat

FINISHER
EMOM 9’ - 40 on 20 off
▫️SA - KB Thruster - L
▫️SA - KB Thruster - R
▫️Burpees

Try and keep same reps in the finisher for each round... I kinda stuck to 10reps - Left side bit soft ha 😂😂

Hands up ✋️ if pops should just shave the head... shocking

21/03/2021

A Sunday well spent brings a week of content! 🏔

I have needed a reset after a couple of weeks of poor diet and inconsistent training.

Pictures never do the Mournes justice and it’s hard to explain the feeling of accomplishment and clarity you have when you hit the peak and take in these breath taking views!

Have you got a favourite place to go to clear the head and hit reset?

What’s your favourite climb/route in the Mournes?

19/03/2021

Friday Finisher

Happy Friday everyone. A wee 🥵 one for you all. Perfect one for a lower body session.

Grab a Kettlebell or Dumbbell and give it a go... you will have legs like 😜

Finisher
🔹4 Rounds
🔹Alternate legs each round
🔹30 sec rest

▫️8 x FR Reverse Lunge
▫️8 x Hang Reverse Lunge
▫️8 x BW Reverse Lunge

📸

Address

Belfast

Website

https://gr4ft.myshopify.com/

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