Kirsty Grosart

So you think I'm fearless?

So you think I'm fearless?

 “You’re so brave”. “You’re fearless”. On Instagram people think I am scared of nothing. 

From a distance, what I do seems dangerous and/or brave. I balance on rocks. Sometimes on one arm. I do flips on concrete. I do handstands on everything. I’m “fearless”.

But up close, what my InstaFriends don’t see is how long it takes me to get there. 

How to train less, enjoy more, and move well.

I'm going to tell you a secret. I do not train for 3 hours every day. Some times I do not train much more than 3 hours a week.

I love training but I have a full time non-fitness job. I also want to spend time coaching, making cool shit, hanging out with my friends, going for long hikes and taking my kittens to the emergency vet when they get in a fight with a bee. Ok, I don't love the emergency vet but I have a lot of things that I want to do with my time as well as training.

So how do I fit it all in? There's skill training, strength training, flexibility work, flow, rehab, prehab... It's exhausting just writing all that out. But I can do it all in less than an hour a day (on average). 


Here are my top 3 tips:

  1. Do the minimum amount that you need to in order to be able to do the things that I want to do. Through practice and experimentation I have found that I get the best results when I do strength and skill work 4 times a week for between 60 and 90 minutes. I do not need to do more. In fact when I do train more I tend to get worse results. 
  2. Don't try and learn everything at once. Focus on the things that are the most important to you. Would I like to be able to do a full split in my handstand. Hell yes! Do I need to? Not at all. What is your number 1 goal? Focus on that. I usually have 2 skills that I am focusing on and one flexibility goal.
  3. Stack your workout. I do rehab, prehab and flexibility exercises during my rest periods on my strength exercises. For example I'll do a superset of handstand push-ups and cossack squats with one of my shoulder rehab exercises during the rest period.


I am not saying you shouldn't train more. If you have the time and the ability to recovery, then go for it. I trained 30 hours a week when I was a teenager and I loved it so much. What I am saying is that you don't need to. It's about prioritizing what is important to you, smart programming and working with your lifestyle.

I thought it might be helpful to share how I organize my workout so I can both kick ass in my training and actually have time to work and enjoy the summer. Check out this video that I made of my workout:

If you are not interested in watching a 5 minute video here are the main takeaways:

  • Warm-up: Keep it short and warm-up the things that you are going to use in that workout.
  • Skill Work: I set aside a maximum of 30 minutes to work on skills but often spend less time.
  • Skill Work: Stack your skill work so that you are doing a flexibility or rehab exercise during your rest period.
  • Skill Work: If a skill is not working move on. Don't get frustrated.
  • Conditioning: I include strength, active flexibility and exercises that are keeping my joints healthy and put them into circuits so that I can fit as much in as possible.
  • Conditioning: I use smart programming and focus on the exercises that I need and not every possible exercise that I can do.
  • Finisher: Short and intense endurance work at the end of my workout. It is important to do this at the end so that I am not exhausted for the rest of my workout.
You don’t need to spend hours a day in the gym to be able to move well, build strength and learn some skills.
— Kirsty Grosart

So in total I spend 5-10 minutes warming up, 15-30 minutes on skill work, 20-30 minutes on conditioning and then 10 minutes on my finisher. I do sessions such as this 4 times a week.

You don't need to spend hours a day in the gym to be able to move well, build strength and learn some skills.


Have fun and enjoy your workouts!