Chesty Mc DudeGuy – Academy of Self Defense

WOD: Chesty Mc DudeGuy

Looking for a workout that hits every major upper body muscle group while giving you a killer core session too? Today’s WOD, Chesty Mc DudeGuy, is exactly what you need. This is the perfect challenge to build strength and endurance, designed to push you through tough reps and leave you feeling accomplished. Whether you’re aiming to bulk up, or simply strengthen those arms, chest, and abs, this workout has you covered!

Workout Overview:

This WOD is structured as a descending rep scheme (16/14/12/10/8/6/4/2), starting with high reps and working your way down to just two reps. It’s a great way to maintain intensity throughout the workout, with each round feeling more manageable than the last. You’ll work through seven exercises that target your upper body and core, focusing on strength, stability, and muscle endurance. Plus, it’s adaptable for all fitness levels!

Here’s What You’ll Be Doing:

1. Pushups (16/14/12/10/8/6/4/2)
   Classic, but effective! Pushups engage your chest, shoulders, and triceps while also challenging your core.
   • Modifications: For beginners, try pushups from your knees or elevate your hands on a bench. Advanced? Try decline or plyo pushups.
2. Crunches (16/14/12/10/8/6/4/2)
   Target your upper abs and build a rock-solid core. Keep the movement slow and controlled for maximum effectiveness.
   • Modifications: Beginners can place their feet flat on the ground. For a challenge, 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 can do a dumbbell chest press or chest flys depending on what equipment you have.
   • Modifications: If you’re at home with no weights, do resistance band chest presses or flys.
4. Bicep Curls (16/14/12/10/8/6/4/2)
   Build those biceps with curls. Focus on form, keeping your elbows close to your body.
   • Modifications: Use light dumbbells or water bottles if you’re at home. Slow down the tempo to increase difficulty.
5. Tricep Extensions (16/14/12/10/8/6/4/2)
   Hit the back of those arms. Whether you’re using dumbbells or a resistance band, make sure you get a full extension.
   • Modifications: If you don’t have equipment, do tricep dips using a chair or bench instead.
6. Lower Abs (Leg Raises) (16/14/12/10/8/6/4/2)
   Target those lower abs with leg raises or reverse crunches. Keep your lower back pressed into the ground to protect it.
   • Modifications: Beginners can bend their knees to reduce the difficulty. For an extra challenge, add a hip lift at the top of each rep.
7. Deadlifts (16/14/12/10/8/6/4/2)
   Strengthen your hamstrings, glutes, and lower back. Focus on maintaining a flat back throughout the movement.
   • Modifications: Use household items like a heavy backpack if you don’t have dumbbells. Keep the movement slow and controlled.
8. Pullovers (16/14/12/10/8/6/4/2)
   Great for hitting your chest and lats. Use a dumbbell or any weighted object you have on hand for this exercise.
   • Modifications: If you don’t have equipment, try doing this with a heavy household item or resistance bands.

Workout Tips for Maximum Effectiveness:

• Warm-up: Always begin with a 5-10 minute warm-up to prepare your muscles and joints. Dynamic stretches and movements like arm circles, light jogging, or bodyweight squats are perfect.
• Proper Form: Focus on quality over speed. Keep your core tight during all movements, especially during deadlifts and pushups to protect your lower back.
• Rest Between Sets: If you need a rest, take a breather for 30 seconds to 1 minute between rounds. As the reps get lower, try to shorten the rest time to keep your heart rate up.
• Cool Down: Finish with some gentle stretches, especially focusing on your chest, shoulders, and arms.

Modifications for Home Workouts:

Don’t have equipment? No problem! This WOD can easily be adjusted:

• Pushups can be done from your knees.
• Crunches need no equipment.
• Use household items like water bottles for bicep curls, or a sturdy chair for tricep dips.
• For deadlifts, try using a backpack filled with books or any other heavy object.

Share Your Progress!

Crushed this workout? We want to hear about it! Share your post-workout glow on social media and tag us at @AcademySelfDefense. Let the GRIT community cheer you on, and keep that motivation going strong.

Ready for More?

Get even more out of your fitness journey by joining our GRIT fitness program at the Academy of Self Defense in Santa Clara! Sign up for a free trial class and see how our group fitness classes can take your strength and endurance to the next level. With expert instructors and a supportive community, this is where fitness goals are made and achieved.