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:
- 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.
- 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.
- 8 Pull-Ups
- Use a pull-up bar or a sturdy surface. For beginners, resistance bands can assist with the movement.
- 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.
- 10 Bicep Curls
- Use dumbbells, resistance bands, or even household items as weights. Focus on a controlled lift and lower.
- 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.
- 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.
- 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.
