Mama M-MIA – Academy of Self Protection

Increase Your Health with Mama M-MIA: Mike Lacking in Motion

Are you prepared for an exhilarating exercise that may check your energy and endurance? The GRIT program on the Academy of Self Protection in Santa Clara brings you right this moment’s WOD: Mama M-MIA (Mike Lacking in Motion). This high-intensity circuit is designed to push your limits with a mixture of dynamic workouts. Excellent for all health ranges, this exercise will depart you feeling stronger and extra empowered.

What to Count on in At present’s WOD

Mama M-MIA is a circuit-based exercise the place you’ll carry out every train for 1 minute, aiming for optimum repetitions. Full 3-4 rounds of the next workouts, taking minimal relaxation between strikes to maintain your coronary heart fee up and maximize calorie burn.

1. Floor and Pound:

• Have interaction your core and higher physique with intense punches, simulating a ground-and-pound state of affairs. This train boosts cardio and builds energy in your arms, shoulders, and core.

2. Kettlebell (KB) Swings:

• A robust transfer focusing on your hips, glutes, hamstrings, and core. Kettlebell swings are nice for constructing energy and enhancing cardiovascular health.

3. Squats:

• Traditional decrease physique train specializing in the quads, hamstrings, and glutes. Squats enhance leg energy and stability.

4. Wrestler Sit-Outs:

• This dynamic transfer works your core, improves agility, and boosts general mobility. It’s an effective way to include useful energy coaching into your routine.

5. Kettlebell Across the World:

• A core-centric train that additionally targets the shoulders and arms. It includes shifting the kettlebell round your physique, enhancing coordination and stability.

Train Modifications and Gear Options

No kettlebell? No drawback! Listed below are some alternate options:

• Floor and Pound: Carry out shadowboxing if you happen to don’t have a punching bag.
• KB Swings: Use a dumbbell or a heavy family merchandise like a water jug.
• Squats: Body weight squats are efficient if you happen to don’t have weights.
• Wrestler Sit-Outs: No tools wanted, only a mat or towel for consolation.
• KB Across the World: Substitute with a dumbbell or any weighted merchandise that’s straightforward to grip.

Suggestions for Maximizing Your Exercise

1. Heat-Up: Start with 5-10 minutes of sunshine cardio and dynamic stretches to get your physique prepared.
2. Give attention to Kind: Correct kind is vital to stopping accidents and getting probably the most out of every train. Make sure you keep a straight again throughout kettlebell swings and interact your core throughout squats.
3. Keep Hydrated: Maintain water useful to remain hydrated all through the exercise.
4. Cool Down: End with a cool-down session, together with static stretching to help muscle restoration and enhance flexibility.

We love seeing your progress! Share your Mama M-MIA exercise expertise on social media and tag the Academy of Self Protection. Let’s inspire and encourage one another to attain our health objectives.

Able to expertise the GRIT program for your self? Join a free trial class right this moment and be a part of our on-line group for extra dynamic exercises.