Prepared for a exercise that challenges your energy, endurance, and agility? Stroll this Weigh is at the moment’s GRIT Exercise of the Day (WOD), and it’s designed to work your complete physique. From lunges that interact your legs and core, to deadlifts that construct energy, and even pull-ups that improve higher physique energy—this WOD has all of it. Regardless of your health stage, you’ll go away this session feeling achieved and energized!
What’s a GRIT WOD?
Our WODs on the Academy of Self Protection are high-energy exercises meant for everybody. Every WOD varies in workouts and depth, protecting you motivated whereas constructing energy, endurance, and useful health. Whether or not you’re simply beginning out or already a seasoned athlete, there are methods to change or amp up every train to fulfill your wants.
Stroll this Weigh WOD Breakdown
This exercise has a dynamic mixture of body weight workouts, energy coaching, and cardio actions. Right here’s what it seems to be like:
- 20 Overhead Strolling Lunges
- Focus: Strengthen your quads, glutes, and shoulders whereas bettering stability.
- Tools: Dumbbells or any weight you possibly can maintain overhead.
- Modification: Maintain weights at shoulder peak or carry out body weight lunges.
- 8 Suitcase Deadlifts
- Focus: Have interaction hamstrings, glutes, and core.
- Tools: Dumbbells or kettlebells.
- Modification: Use lighter weights or carry out common deadlifts with out weights.
- 5 Breathe Ups
- Focus: Restoration respiration method to carry down your coronary heart charge.
- Methods to: Take gradual, deep breaths for five counts.
- 8 Pull-Ups
- Focus: Strengthen again, shoulders, and arms.
- Modification: Use a resistance band for help or substitute with body weight rows.
- 5 Sprawls
- Focus: Enhance coronary heart charge whereas working your complete physique.
- Modification: Step again right into a plank as an alternative of leaping.
- 8 TRX Bicep Curls
- Focus: Construct arm energy.
- Modification: Use dumbbells for those who don’t have entry to TRX straps.
- 5 Wrestler Sit Outs
- Focus: Core activation and agility.
- Modification: Carry out sit-ups if sit outs really feel too superior.
- 8 Bent Over Rows
- Focus: Strengthen higher again and shoulders.
- Tools: Dumbbells or kettlebells.
- Modification: Use lighter weights or resistance bands.
- 5 V-Ups
- Focus: Have interaction core and hip flexors.
- Modification: Do tuck-ups or crunches.
- 50 Roundhouse Kicks
- Focus: Burn energy whereas constructing leg energy and adaptability.
- Modification: Carry out aspect leg lifts for those who’re new to kicks.
Ideas for Maximizing This WOD
- Heat-Up Correctly: Get your physique transferring with 5-10 minutes of dynamic stretches to keep away from accidents.
- Concentrate on Kind: Take note of method, particularly throughout complicated actions like deadlifts and pull-ups. High quality reps matter greater than amount.
- Hydrate Properly: Drink water earlier than, throughout, and after the exercise to take care of power.
- Cool Down: Stretch your muscular tissues after the WOD to assist cut back soreness.
Able to Take the Problem?
Attempt Stroll this Weigh on the Academy of Self Protection in Santa Clara or be part of us on-line. Share your expertise on social media and tag @academyselfdefense to turn out to be a part of our thriving neighborhood.
Wish to know extra? Join a free trial class at the moment and uncover how GRIT can push your limits in one of the best ways potential.
