Get Strong and Sweat it Out with Today’s GRIT WOD: Strength & Sweat Combo!
Today’s Strength & Sweat Combo at the Academy of Self Defense is all about building strength and boosting your cardio endurance. This high-energy WOD is split into two circuits—one for weightlifting and one for core and cardio work—giving you the perfect balance of muscle-building and fat-burning. Whether you’re looking to get stronger, improve endurance, or just break a serious sweat, this workout will have you covered. Let’s dive in!
The Breakdown
This WOD is structured into two different rounds, each designed to challenge different areas of your body and fitness level.
Round 1: Strength Circuit
You’ll focus on strength with four exercises using dumbbells. You’ll work for 50 seconds and rest for 15 seconds between exercises. You’ll complete 4 total rounds.
Equipment Needed: Dumbbells (adjust the weight based on your fitness level).
- Dumbbell Rows
- Target your back, shoulders, and arms. Stand with feet hip-width apart, bend your knees slightly, and hinge at the hips. Hold a dumbbell in each hand and pull them up towards your waist, squeezing your shoulder blades together.
Tip: Keep your back flat and core tight for proper form and maximum results.
- Target your back, shoulders, and arms. Stand with feet hip-width apart, bend your knees slightly, and hinge at the hips. Hold a dumbbell in each hand and pull them up towards your waist, squeezing your shoulder blades together.
- Dumbbell Chest Press
- This move strengthens your chest and triceps. Lie on your back on a bench or the floor, holding dumbbells above your chest. Press the weights up until your arms are fully extended, then lower them slowly back down.
Tip: Keep your elbows at a 45-degree angle to avoid shoulder strain.
- This move strengthens your chest and triceps. Lie on your back on a bench or the floor, holding dumbbells above your chest. Press the weights up until your arms are fully extended, then lower them slowly back down.
- Dumbbell Squats
- Engage your legs and glutes with this full-body movement. Hold dumbbells at your sides or up by your shoulders, and perform a squat by sitting back as if into a chair, keeping your chest up.
Tip: Push through your heels to engage your glutes and quads on the way back up.
- Engage your legs and glutes with this full-body movement. Hold dumbbells at your sides or up by your shoulders, and perform a squat by sitting back as if into a chair, keeping your chest up.
- Dumbbell Shoulder Press
- Build strong, defined shoulders. Stand tall with feet hip-width apart, holding dumbbells at shoulder height. Press the weights overhead until your arms are fully extended, then lower back down with control.
Tip: Keep your core tight and avoid arching your lower back during the press.
- Build strong, defined shoulders. Stand tall with feet hip-width apart, holding dumbbells at shoulder height. Press the weights overhead until your arms are fully extended, then lower back down with control.
After 4 rounds of this circuit, your muscles will be burning and your heart rate will be elevated!
Round 2: Sweat Circuit
Once you’ve crushed the strength section, it’s time to switch gears with a cardio and core blast. You’ll work for 30 seconds with 10 seconds of rest between exercises. Like before, you’ll complete 4 total rounds.
No equipment needed for this one, just your bodyweight!
- High Knees
- Get your heart pumping and legs moving! Run in place, lifting your knees as high as you can with quick, powerful movements. This exercise torches calories while working your legs and core.
Tip: Pump your arms to drive the movement and keep up the intensity.
- Get your heart pumping and legs moving! Run in place, lifting your knees as high as you can with quick, powerful movements. This exercise torches calories while working your legs and core.
- Russian Twists
- Engage your obliques and core with this twisting motion. Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side, tapping the ground on each side. For an added challenge, hold a weight or medicine ball.
Tip: Keep your core tight and twist with control to avoid straining your lower back.
- Engage your obliques and core with this twisting motion. Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side, tapping the ground on each side. For an added challenge, hold a weight or medicine ball.
- Bicycle Crunches
- A classic core crusher! Lie on your back with your hands behind your head, then bring one knee in toward your chest while simultaneously twisting your opposite elbow toward it. Alternate sides in a cycling motion.
Tip: Keep your lower back pressed into the floor for proper form and avoid pulling on your neck.
- A classic core crusher! Lie on your back with your hands behind your head, then bring one knee in toward your chest while simultaneously twisting your opposite elbow toward it. Alternate sides in a cycling motion.
- Plank Hold
- Strengthen your core, back, and shoulders with a static plank hold. Get into a forearm plank position with your body in a straight line from head to heels. Hold steady, focusing on engaging your core and keeping your hips in line.
Tip: Squeeze your glutes and avoid letting your hips sag or rise too high.
- Strengthen your core, back, and shoulders with a static plank hold. Get into a forearm plank position with your body in a straight line from head to heels. Hold steady, focusing on engaging your core and keeping your hips in line.
Modifications for All Levels:
- Beginners: For the strength circuit, use lighter weights or do the exercises with body weight only. Slow down your pace in the cardio section if needed. For Russian twists and plank holds, try keeping your feet on the ground to reduce intensity.
- Advanced: Amp up the weight in the strength circuit to challenge your muscles even more. During the cardio section, increase your speed for high knees, add weight to Russian twists, or hold the plank for longer.
At-Home Options:
No dumbbells? No problem! You can use household items like water bottles, backpacks, or even cans of food as makeshift weights. Just keep the form sharp, and you’ll still get a great workout!
Maximize Your Workout:
- Warm-up first: Get your blood flowing with 5-10 minutes of light cardio and dynamic stretches, focusing on loosening up your shoulders, hips, and legs.
- Stay hydrated: Drink water before, during, and after your workout to keep your muscles functioning at their best.
- Focus on form: Especially with weighted movements, it’s important to prioritize form over speed or weight. Good technique will prevent injury and maximize results.
- Cool down: Stretch out your major muscle groups after the workout to aid in recovery and flexibility.
Feeling strong and ready for more? The Academy of Self Defense in Santa Clara offers group fitness classes that will keep you motivated and reaching your goals. Our GRIT program is built for all fitness levels, so you’ll always find a challenge that suits you. Sign up for a free trial class today and see why our fitness community is the best around!
