Four minutes is enough to prove you're tougher than you think.

Bend. Row. Squat. Lunge. Press. Four minutes of exercise could win you a place at the global final of the Virgin Active Grid Games in Cape Town.

It’s eight 20-seconds exercises in a bid to rack up as many reps as possible. Our judges will keep track of your numbers and get them up on the leaderboard. Set your numbers for the chance to represent your club at the UK finals at the Virgin Sport Festival on 19 May.

Everyone can take on the Grid Games. It's about finding your own level and then owning it. You can compete for your club or challenge yourself.

Fancy yourself? Head down to your local club and take on the challenge. Available to members only.

The Moves

Row

Row all out to rack up as many calories as you can.

Push-Ups

Chest to floor, taking your hands off the ground at the bottom. Press back up.

Grid Corners

Shuffle your feet between diagonal corners of the square, tapping each with your hand.

Box Jumps

Jump with both feet onto a box, standing up fully. You can jump or step down. 

Burpees

The classic. Chest to floor. Lift your hands. Pop back up and jump. That's one.

Grid Sprints

Start with both feet behind the line and sprint the length of the square. Run backwards to reset.

Lunge

With a dumbbell in each hand, bend your front leg until your knee touches the floor. Change sides after 10 seconds.

180s

Stand with feet shoulder-width apart and jump into the air to spin 180 degrees.

 

THE UK FINAL

One male and one female winner from each club will be invited to the UK final on the morning of Sunday, 19 May at The Virgin Sport Hackney Half.

THE GLOBAL CAPE TOWN FINAL

The UK champions will be flown to South Africa to compete against the winners from other Virgin Active countries from across the world to determine the ultimate #GridGames champions.

The global final is on Saturday, 1 June. Are you tough enough?

THE LEADERBOARD

See how you compare across the world.

 

 

EXPLORE THE GRID

GRID LEAN

High-Intensity Interval Training (HIIT) using familiar equipment in totally new ways, pushing and stretching your body like never before. Short, focused and fun. Grid Lean will burn a record number of calories in record time.

Try the class

GRID FIT

A circuit workout as tough as they come. Grid Fit will push your body and your determination to the limits.

Try the class

GRID STRONG

High-intensity strength work with Olympic-standard equipment. Grid Strong makes you stronger, more flexible and helps you lift more.

Try the class