Energy Drop Set Circuit – WOD Overview
Able to construct critical power and problem your endurance? Right this moment’s GRIT Energy Drop Set Circuit is designed to push your limits with a full-body exercise! Whether or not you’re seeking to enhance muscle, construct core power, or simply get a killer sweat session, this exercise has all of it. You’ll undergo a sequence of workout routines with reps lowering as you progress—beginning excessive and ending sturdy!
This WOD is ideal for all health ranges, with loads of room for modification if you happen to’re simply beginning out or if you happen to’re a seasoned athlete. Regardless of the place you’re at, you’ll be working in the direction of getting stronger with each set.
The Breakdown
On this WOD, you’ll carry out 7 workout routines in a drop set format, beginning with 16 reps within the first spherical, then lowering reps as you go. By the top of the circuit, you’ll be knocking out units of simply 6 reps. After each spherical, you’ll end with 20 calf raises on every leg to maintain these decrease legs engaged and burning!
Right here’s what you’re working with:
Workout routines:
- Bosu Squats with Dumbbells
Work these quads, hamstrings, and core .
Modifications: Don’t have a Bosu? Common squats or utilizing a pillow for instability will work. For rookies, follow body weight squats. - Push-ups
Chest, shoulders, and triceps will really feel the burn right here.
Modifications: Drop to your knees or carry out incline push-ups on a sturdy floor if wanted. - Crunches
Interact that core with traditional crunches.
Modifications: If crunches trouble your neck, strive a standing crunch or gradual, managed sit-ups. - V-ups
A full-body core problem.
Modifications: If V-ups are too troublesome, you are able to do tuck-ups or crunches as a substitute. - Chest Press or Flys (Dumbbells)
Develop chest power whereas bettering shoulder stability.
Modifications: Don’t have weights? Use resistance bands or cans of meals for a lighter possibility. - Biceps Curls
Time to hit these arms with some stable curls.
Modifications: No dumbbells? Get inventive with water bottles or different home items. - Triceps Extensions
Your triceps will really feel the warmth right here—be sure that to manage the burden on the way in which down.
Modifications: Use lighter weights or bands, or do triceps dips from a chair. - Pullovers (Dumbbell)
This transfer targets your lats and triceps whereas additionally working your core.
Modifications: In the event you don’t have a dumbbell, a heavy family object can get the job executed.
After every spherical, don’t neglect your 20 Calf Raises (every leg)—this may maintain your legs sturdy and assist with stability.
Ideas for Success
- Kind First: Deal with high quality reps over pace. Maintain your core tight throughout squats and push-ups, and be sure to’re not letting your again arch throughout pullovers or crunches.
- Heat-Up: All the time begin with a dynamic warm-up to get your muscle tissue prepared. Attempt leaping jacks, arm circles, and a few gentle stretching to loosen up.
- Cool Down: Don’t skip your cool-down! Stretch your calves, chest, and shoulders, and do some light core stretches to recuperate higher.
Modifications and Dwelling Choices
In the event you’re at dwelling and don’t have all of the gear, no worries! Body weight workout routines can at all times be swapped in, and home items like water jugs or laundry detergent bottles make wonderful stand-ins for dumbbells. You’ll be able to even carry out workout routines like push-ups and squats on an incline to regulate problem.
This drop set circuit isn’t nearly power—it’s about endurance and consistency. Maintain going, even when these previous few reps really feel powerful. You’ll be amazed on the outcomes!
Share your progress and tag us on Instagram or Fb—let’s maintain one another accountable! And if you would like more difficult exercises, join a free class on the Academy of Self Protection. Come sweat with us in Santa Clara and expertise the facility of group health firsthand.
Able to degree up your health? Begin right this moment, and get after it!
