TABATA Power Circuit at GRIT
Looking for a workout that pushes your limits and helps you build strength, endurance, and agility all in one go? The TABATA Power Circuit at the Academy of Self Defense is designed to do just that. Whether you’re just starting out or you’re a seasoned athlete, this WOD offers a powerful mix of strength, conditioning, and core work that targets every major muscle group. It’s perfect for anyone who wants to get stronger, faster, and fitter—fast.
TABATA training is known for its high-intensity intervals, combining short bursts of maximum effort with brief rest periods. This specific circuit will have you alternating between weighted moves and bodyweight holds, ensuring a full-body workout that leaves no muscle untouched.
Today’s WOD Breakdown:
Here’s what you can expect in today’s GRIT class. Each exercise is performed for 20 seconds, followed by 10 seconds of rest, for a total of 8 rounds (4 minutes per exercise set). You’ll be alternating between two exercises per round, switching between strength moves and isometric holds for maximum burn.
1. Deadlifts / Bodyweight Squats
- Deadlifts: Engage your hamstrings and glutes with controlled, heavy deadlifts. Keep your back straight and hinge at the hips for proper form.
- Bodyweight Squats: As a break from the deadlifts, focus on deep, controlled squats using just your body weight to fire up your quads and glutes.
Modification Tip: Beginners can reduce weight on deadlifts or perform kettlebell deadlifts. For squats, consider sitting on a bench for added support.
2. Russian Twists / Hollow Hold
- Russian Twists: Work those obliques! Sit on the ground with your feet off the floor and twist from side to side while holding a weight or using just your body weight.
- Hollow Hold: Activate your core by holding a hollow body position—lying on your back, arms and legs extended, keeping them just off the floor.
At-Home Option: Replace Russian twists with side planks for a similar core challenge.
3. Kettlebell Goblet Squats / Squat Hold
- Kettlebell Goblet Squats: Hold the kettlebell at chest height and squat deeply, keeping your chest up and knees tracking over your toes.
- Squat Hold: Pause in a low squat position and engage your leg muscles by holding still for the entire interval.
Modification Tip: Use a lighter kettlebell or switch to bodyweight squats if needed.
4. Renegade Rows / Shoulder Taps
- Renegade Rows: In a plank position, row a dumbbell in each hand, pulling towards your ribcage while maintaining stability through your core.
- Shoulder Taps: To give your back a quick break, stay in plank and alternate tapping each shoulder with the opposite hand. This is a great way to challenge your stability.
At-Home Option: If you don’t have weights, replace renegade rows with push-ups, and continue with shoulder taps as planned.
5. Mountain Climbers / Plank Hold
- Mountain Climbers: Bring the heat with quick mountain climbers, driving your knees towards your chest while staying in a plank position.
- Plank Hold: Engage your core, glutes, and shoulders as you hold a strong plank to give your legs a break.
Modification Tip: Slow down the climbers for beginners, or perform them elevated on a sturdy surface to reduce intensity.
6. Power Punches / Push Kicks
- Power Punches: Channel your inner fighter with fast, powerful punches, rotating your torso with each punch to engage your core.
- Push Kicks: Add a kickboxing element with strong, controlled push kicks, alternating legs to improve balance and coordination.
At-Home Option: Shadowbox in front of a mirror for feedback on your form!
Maximize Your Workout
For the best results, warm up properly by focusing on mobility and dynamic stretches to prep your body for high-intensity moves. Pay close attention to your form, especially during weighted exercises like deadlifts and goblet squats, to prevent injury. Keep your core engaged throughout the circuit for stability and extra strength.
After the WOD, make sure to cool down with some light stretching to help your muscles recover and reduce soreness. Hydrate, refuel with a post-workout snack, and don’t forget to celebrate your effort!
Why work out alone when you can join a group fitness class that keeps you motivated and accountable? Sign up for a free trial of the GRIT fitness program at the Academy of Self Defense in Santa Clara today! Our supportive community and expert instructors will help you crush your fitness goals, whether you’re a beginner or a seasoned athlete.
See you in class!
