Whiskey WOD #047: Abs-olutely All of the Abs!
Prepare to fireplace up your core and really feel the burn from head to toe! Whiskey WOD #047 is a core-focused exercise that may depart your abs, arms, legs, and even your glutes feeling stronger than ever. Whether or not you’re aiming to strengthen your midsection or push by way of a full-body problem, this WOD has one thing for everybody. Plus, it’s designed to suit all health ranges, so whether or not you’re simply beginning out or seeking to fine-tune your kind, you’re coated.
What to anticipate: At this time’s exercise alternates between intense ab units and energy work focusing on your arms, legs, and shoulders. To maintain issues dynamic, we end sturdy with some bagwork and a concentrate on glutes—as a result of who doesn’t need to really feel like their finest self after a killer WOD?
Breakdown of Whiskey WOD #047:
Heat-Up
Earlier than you dive into this powerhouse of a exercise, make sure that to heat up these muscle tissues. Consider dynamic actions like excessive knees, torso twists, and arm circles to get the blood flowing.
Ab Set #1: Have interaction the Core
- 20 Sit-Ups
- 15 Bicycle Crunches
- 20 Russian Twists (both sides)
Begin off by firing up your core with this set! Give attention to managed actions—don’t rush by way of. The aim right here is to activate these deep core muscle tissues.
Arms
- 15 Push-Ups (modify to knee push-ups if wanted)
- 20 Tricep Dips (use a chair or field)
- 15 Dumbbell Curls (if at dwelling, use cans or water bottles as weights)
Your core is warmed up, now it’s time to get these arms working. Preserve correct kind, retaining your elbows near your physique throughout push-ups and dips to maximise muscle engagement.
Ab Set #2: Maintain the Core Burning
- 20 Leg Raises
- 15 Flutter Kicks
- 20 Plank Shoulder Faucets
Spherical two on the abs! This time, we’re including some decrease stomach work to maintain your core totally activated. Have interaction your hips and squeeze your abs by way of each motion.
Legwork
- 20 Body weight Squats
- 15 Lunges (both sides)
- 20 Leap Squats
Now it’s time to blast your legs. Make sure you preserve good kind, particularly within the lunges, retaining your knees in step with your toes. For individuals who want to switch, you possibly can swap the leap squats for normal squats to decrease the influence.
Ab Set #3: You Obtained This!
- 20 Mountain Climbers
- 15 V-Ups
- 30-Second Plank Maintain
This third ab set will actually take a look at your endurance. Maintain transferring and don’t let up—that is the place the magic occurs.
Shoulders
- 15 Dumbbell Shoulder Presses (or use water bottles if at dwelling)
- 20 Lateral Raises
- 15 Push Presses
You’ll really feel the burn in your shoulders with this set. Maintain your core tight to take care of good posture all through the actions.
Ab Set #4: Virtually There!
- 20 Reverse Crunches
- 15 Aspect Plank Hip Dips (both sides)
- 20 Heel Touches
This remaining ab set focuses on stability and obliques, giving your core one final problem earlier than we transfer into the ultimate rounds.
Bagwork
- 3 Rounds of 1 Minute Every:
- Jab/Cross Combo
- Uppercuts
- Hooks
Seize your gloves and hit the bag! This high-intensity spherical will get your coronary heart fee up and work your higher physique, core, and coordination. Should you don’t have a bag, shadowboxing is an ideal different—simply throw punches with depth.
BUTTIOUS MAXIMUS
- 20 Glute Bridges
- 15 Donkey Kicks (every leg)
- 20 Hearth Hydrants (every leg)
End sturdy with a focused glute exercise. Squeeze these glutes on the high of every motion for max impact.
Maximizing the WOD
- Type is essential: Give attention to managed actions, particularly through the ab units. High quality over amount will get you the outcomes you’re aiming for.
- Modifications: Should you’re figuring out at dwelling and don’t have entry to weights or tools, use home goods like water bottles for dumbbells or exchange bagwork with shadowboxing.
- Cool Down: At all times finish your session with a cool-down. Stretch out your core, shoulders, and legs to forestall soreness and enhance restoration.
Feeling able to tackle the subsequent problem? Share your expertise with us on social media and tag us! We’d like to see your progress and cheer you on as a part of the Academy of Self Protection group. Don’t overlook to enroll in a free trial class or try our GRIT program for extra exercises identical to this.
Assume you’ve obtained what it takes to overcome extra WODs like this? Be part of our group health lessons on the Academy of Self Protection in Santa Clara, and see what you’re actually able to. Let’s get GRIT achieved!
