Tuesday Grind – Academy of Self Protection

Embrace the Tuesday Grind: Your Final WOD Problem

Are you able to tackle an intense and rewarding exercise? The GRIT program on the Academy of Self Protection in Santa Clara presents at present’s Exercise of the Day: Tuesday Grind. This WOD is designed to push your limits, construct power, and improve your endurance. Excellent for all health ranges, this circuit will go away you feeling achieved and energized.

What to Count on in Immediately’s WOD

Tuesday Grind is a high-intensity exercise that may problem your complete physique with a wide range of workouts. You’ll be performing three rounds of workouts with descending reps: 20, 16, and 10. After every spherical, you’ll full further cardio and power strikes to maintain your coronary heart price up and muscular tissues engaged.

Reps: 20-16-10

1. Hanging Leg Raises:
   • Goal your core and enhance your belly power.
2. Incline Push-Ups:
   • Give attention to higher physique power, significantly the chest and shoulders.
3. Dips:
   • Construct your triceps, chest, and shoulder muscular tissues.
4. Leg Raises over Dumbbell:
   • Have interaction your decrease abs and hip flexors.
5. Burpees:
   • Full-body train that reinforces cardiovascular health and power.
6. Entrance Dumbbell Raises:
   • Strengthen your shoulders and higher chest.
7. Overhead Squats:
   • Enhance your leg power, shoulder stability, and core stability.
8. Romanian Deadlifts (RDLs):
   • Focus in your hamstrings, glutes, and decrease again.

After Every Spherical:

• 100 Soar Rope:
  • Improve your coronary heart price and enhance coordination and agility.
• 5 Pull-Ups:
  • Strengthen your again, shoulders, and arms.

Train Modifications and Tools Options

In case you don’t have entry to particular tools, listed here are some modifications:

• Hanging Leg Raises: Substitute with mendacity leg raises on the ground.
• Incline Push-Ups: Carry out common push-ups if you happen to don’t have an incline.
• Dips: Use a sturdy chair or bench for assist.
• Leg Raises over Dumbbell: Use any small object if you happen to don’t have a dumbbell.
• Burpees: Modify by stepping again as an alternative of leaping if wanted.
• Entrance Dumbbell Raises: Use water bottles or any weighted home items.
• Overhead Squats: Use a broomstick or comparable object if you happen to don’t have weights.
• RDLs: Use any heavy family merchandise if you happen to don’t have a dumbbell or kettlebell.
• Soar Rope: Substitute with leaping jacks or excessive knees if you happen to don’t have a bounce rope.
• Pull-Ups: Substitute with inverted rows utilizing a sturdy desk.

Ideas for Maximizing Your Exercise

1. Heat-Up: Begin with 5-10 minutes of sunshine cardio and dynamic stretches to get your physique prepared.
2. Give attention to Kind: Keep correct kind to stop accidents and make sure you’re getting probably the most out of every train.
3. Keep Hydrated: Maintain water close by and take brief breaks as wanted.
4. Cool Down: Finish with a cool-down session, together with static stretches to assist muscle restoration and enhance flexibility.

We love seeing your progress! Share your Tuesday Grind exercise expertise on social media and tag the Academy of Self Protection. Let’s encourage and inspire one another to achieve our health objectives.

Name to Motion

Able to expertise the GRIT program firsthand? Join a free trial class at present and be part of our on-line neighborhood for more difficult and thrilling exercises.