Chesty Mc DudeGuy – Academy of Self Protection

WOD: Chesty Mc DudeGuy

Searching for a exercise that hits each main higher physique muscle group whereas providing you with a killer core session too? As we speak’s WOD, Chesty Mc DudeGuy, is strictly what you want. That is the right problem to construct power and endurance, designed to push you thru robust reps and depart you feeling completed. Whether or not you’re aiming to bulk up, or just strengthen these arms, chest, and abs, this exercise has you lined!

Exercise Overview:

This WOD is structured as a descending rep scheme (16/14/12/10/8/6/4/2), beginning with excessive reps and dealing your method down to only two reps. It’s an effective way to keep up depth all through the exercise, with every spherical feeling extra manageable than the final. You’ll work by means of seven workouts that concentrate on your higher physique and core, specializing in power, stability, and muscle endurance. Plus, it’s adaptable for all health ranges!

Right here’s What You’ll Be Doing:

1. Pushups (16/14/12/10/8/6/4/2)
   Traditional, however efficient! Pushups have interaction your chest, shoulders, and triceps whereas additionally difficult your core.
   • Modifications: For newbies, attempt pushups out of your knees or elevate your fingers on a bench. Superior? Attempt decline or plyo pushups.
2. Crunches (16/14/12/10/8/6/4/2)
   Goal your higher abs and construct a rock-solid core. Maintain the motion gradual and managed for optimum effectiveness.
   • Modifications: Freshmen can place their ft flat on the bottom. For a problem, add a weight to your chest.
3. Chest Press or Chest Flys (16/14/12/10/8/6/4/2)
   Time to pump that chest! You are able to do a dumbbell chest press or chest flys relying on what gear you might have.
   • Modifications: In case you’re at house with no weights, do resistance band chest presses or flys.
4. Bicep Curls (16/14/12/10/8/6/4/2)
   Construct these biceps with curls. Give attention to kind, retaining your elbows near your physique.
   • Modifications: Use mild dumbbells or water bottles when you’re at house. Decelerate the tempo to extend problem.
5. Tricep Extensions (16/14/12/10/8/6/4/2)
   Hit the again of these arms. Whether or not you’re utilizing dumbbells or a resistance band, be sure you get a full extension.
   • Modifications: In case you don’t have gear, do tricep dips utilizing a chair or bench as an alternative.
6. Decrease Abs (Leg Raises) (16/14/12/10/8/6/4/2)
   Goal these decrease abs with leg raises or reverse crunches. Maintain your decrease again pressed into the bottom to guard it.
   • Modifications: Freshmen can bend their knees to cut back the issue. For an additional problem, add a hip raise on the prime of every rep.
7. Deadlifts (16/14/12/10/8/6/4/2)
   Strengthen your hamstrings, glutes, and decrease again. Give attention to sustaining a flat again all through the motion.
   • Modifications: Use home items like a heavy backpack when you don’t have dumbbells. Maintain the motion gradual and managed.
8. Pullovers (16/14/12/10/8/6/4/2)
   Nice for hitting your chest and lats. Use a dumbbell or any weighted object you might have available for this train.
   • Modifications: In case you don’t have gear, attempt doing this with a heavy family merchandise or resistance bands.

Exercise Ideas for Most Effectiveness:

• Heat-up: All the time start with a 5-10 minute warm-up to arrange your muscular tissues and joints. Dynamic stretches and actions like arm circles, mild jogging, or body weight squats are good.
• Correct Type: Give attention to high quality over pace. Maintain your core tight throughout all actions, particularly throughout deadlifts and pushups to guard your decrease again.
• Relaxation Between Units: In case you want a relaxation, take a breather for 30 seconds to 1 minute between rounds. Because the reps get decrease, attempt to shorten the remaining time to maintain your coronary heart charge up.
• Cool Down: End with some light stretches, particularly focusing in your chest, shoulders, and arms.

Modifications for Dwelling Exercises:

Don’t have gear? No drawback! This WOD can simply be adjusted:

• Pushups may be carried out out of your knees.
• Crunches want no gear.
• Use home items like water bottles for bicep curls, or a sturdy chair for tricep dips.
• For deadlifts, attempt utilizing a backpack stuffed with books or every other heavy object.

Share Your Progress!

Crushed this exercise? We need to hear about it! Share your post-workout glow on social media and tag us at @AcademySelfDefense. Let the GRIT group cheer you on, and preserve that motivation going robust.

Prepared for Extra?

Get much more out of your health journey by becoming a member of our GRIT health program on the Academy of Self Protection in Santa Clara! Join a free trial class and see how our group health courses can take your power and endurance to the following stage. With professional instructors and a supportive group, that is the place health objectives are made and achieved.