SpecialTake The Hit
A 40-minute session built around absorbing force rather than producing it. Barbell shrugs and farmer's walks build the traps and grip that brace the neck and shoulders, hollow holds and side planks train the midline, and dead bugs, bird dogs and superman pulls finish the deep core.
Take The Hit at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 7
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core, Back, Shoulders, Forearms, Glutes
- Category
- Special
- Made for
- Everyone
- Price
- Free
7 exercises in Take The Hit
- 4 × 15
- 4 × 40
- 3Hollow Hold4 × 45
- 4Side Plank4 × 45
- 3 × 20
- 6Bird Dog3 × 20
- 7Superman Pull3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Take The Hit
Bracing is the skill being trained: keep the ribs down and breathe shallow but steady through every hold. Rest 60 to 90 seconds. Useful for contact-sport athletes and for anyone whose low back complains after a long day on their feet.
Take The Hit — questions
How long does Take The Hit take?
About 40 minutes from the first set to the last. The session contains 7 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Take The Hit?
Bodyweight, plus a bar or bench for a few movements. The session is built around Barbell Shrug, Farmers Walk, Hollow Hold and more, and every exercise comes with a demo video in the GymiaFit app.
Is Take The Hit suitable for beginners?
Take The Hit is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Take The Hit work?
Core, Back, Shoulders, Forearms, Glutes. 7 exercises, starting with Barbell Shrug, Farmers Walk, Hollow Hold.
Is Take The Hit free?
Yes. Take The Hit is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Take The Hit into the GymiaFit app — free, no account tricks, no paywall.
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