Whiskey WOD #047: Abs-olutely All the Abs!
Get ready to fire up your core and feel the burn from head to toe! Whiskey WOD #047 is a core-focused workout that will leave your abs, arms, legs, and even your glutes feeling stronger than ever. Whether you’re aiming to strengthen your midsection or push through a full-body challenge, this WOD has something for everyone. Plus, it’s designed to fit all fitness levels, so whether you’re just starting out or looking to fine-tune your form, you’re covered.
What to expect: Today’s workout alternates between intense ab sets and strength work targeting your arms, legs, and shoulders. To keep things dynamic, we finish strong with some bagwork and a focus on glutes—because who doesn’t want to feel like their best self after a killer WOD?
Breakdown of Whiskey WOD #047:
Warm-Up
Before you dive into this powerhouse of a workout, make sure to warm up those muscles. Think of dynamic movements like high knees, torso twists, and arm circles to get the blood flowing.
Ab Set #1: Engage the Core
- 20 Sit-Ups
- 15 Bicycle Crunches
- 20 Russian Twists (each side)
Start off by firing up your core with this set! Focus on controlled movements—don’t rush through. The goal here is to activate those deep core muscles.
Arms
- 15 Push-Ups (modify to knee push-ups if needed)
- 20 Tricep Dips (use a chair or box)
- 15 Dumbbell Curls (if at home, use cans or water bottles as weights)
Your core is warmed up, now it’s time to get those arms working. Maintain proper form, keeping your elbows close to your body during push-ups and dips to maximize muscle engagement.
Ab Set #2: Keep the Core Burning
- 20 Leg Raises
- 15 Flutter Kicks
- 20 Plank Shoulder Taps
Round two on the abs! This time, we’re adding some lower abdominal work to keep your core fully activated. Engage your hips and squeeze your abs through every movement.
Legwork
- 20 Bodyweight Squats
- 15 Lunges (each side)
- 20 Jump Squats
Now it’s time to blast your legs. Be sure to maintain good form, especially in the lunges, keeping your knees in line with your toes. For those who need to modify, you can swap the jump squats for regular squats to lower the impact.
Ab Set #3: You Got This!
- 20 Mountain Climbers
- 15 V-Ups
- 30-Second Plank Hold
This third ab set will really test your endurance. Keep moving and don’t let up—this is where the magic happens.
Shoulders
- 15 Dumbbell Shoulder Presses (or use water bottles if at home)
- 20 Lateral Raises
- 15 Push Presses
You’ll feel the burn in your shoulders with this set. Keep your core tight to maintain good posture throughout the movements.
Ab Set #4: Almost There!
- 20 Reverse Crunches
- 15 Side Plank Hip Dips (each side)
- 20 Heel Touches
This final ab set focuses on stability and obliques, giving your core one last challenge before we move into the final rounds.
Bagwork
- 3 Rounds of 1 Minute Each:
- Jab/Cross Combo
- Uppercuts
- Hooks
Grab your gloves and hit the bag! This high-intensity round will get your heart rate up and work your upper body, core, and coordination. If you don’t have a bag, shadowboxing is a perfect alternative—just throw punches with intensity.
BUTTIOUS MAXIMUS
- 20 Glute Bridges
- 15 Donkey Kicks (each leg)
- 20 Fire Hydrants (each leg)
Finish strong with a targeted glute workout. Squeeze those glutes at the top of each movement for maximum effect.
Maximizing the WOD
- Form is key: Focus on controlled movements, especially during the ab sets. Quality over quantity will get you the results you’re aiming for.
- Modifications: If you’re working out at home and don’t have access to weights or equipment, use household items like water bottles for dumbbells or replace bagwork with shadowboxing.
- Cool Down: Always end your session with a cool-down. Stretch out your core, shoulders, and legs to prevent soreness and improve recovery.
Feeling ready to take on the next challenge? Share your experience with us on social media and tag us! We’d love to see your progress and cheer you on as part of the Academy of Self Defense community. Don’t forget to sign up for a free trial class or check out our GRIT program for more workouts just like this.
Think you’ve got what it takes to conquer more WODs like this? Join our group fitness classes at the Academy of Self Defense in Santa Clara, and see what you’re truly capable of. Let’s get GRIT done!