Give and Take – Academy of Self Defense


Build Strength with Today’s WOD: Give and Take

Today’s WOD, “Give and Take,” is all about balancing strength and endurance. This workout features a mix of upper-body and core exercises designed to challenge your muscles and boost your cardio. It’s a great way to enhance your fitness level, whether you’re new to working out or a seasoned athlete.

Workout Breakdown:

  1. 25 Rower Pulls
    • Focus on pulling with your back muscles and engaging your core. If you don’t have access to a rowing machine, mimic the motion with resistance bands or dumbbells.
  2. 10 Knuckle Push-Ups
    • Keep your fists aligned with your shoulders and lower your body until your chest is just above the ground. This variation strengthens the wrists and forearms.
  3. 8 Pull-Ups
    • Use a pull-up bar or a sturdy surface. For beginners, resistance bands can assist with the movement.
  4. 8 Dips
    • Use parallel bars or a sturdy chair. Keep your body close to the apparatus and your elbows pointing back to target the triceps.
  5. 10 Bicep Curls
    • Use dumbbells, resistance bands, or even household items as weights. Focus on a controlled lift and lower.
  6. 10 Guard Punches
    • Stand in a guard position and punch forward, engaging your core with each movement. This exercise is great for cardio and coordination.
  7. 12 Reverse Crunches
    • Lie on your back and lift your legs, bringing your knees towards your chest. Focus on using your lower abs to lift your hips off the ground.
  8. 12 Jump Squats
    • Perform a squat and then explode upward into a jump. Land softly and immediately go into the next squat. This move helps build explosive power and endurance.

Tips for Success:

  • Warm-Up: Always start with a warm-up to get your muscles ready.
  • Mind Your Form: Proper form is crucial to avoid injuries and maximize effectiveness.
  • Cool Down and Stretch: After the workout, spend some time stretching to help with recovery.

Join Our Community! We love seeing your progress—share your workout journey with us on social media using the hashtag #GRITWOD and tag the Academy of Self Defense. If you’re looking for more personalized guidance, sign up for a free trial class and experience our group fitness classes in Santa Clara.



Source link

You May Also Like

More From Author