Fly High with the “Birdie” Workout: Your Next Fitness Challenge

Introducing “Birdie”, a dynamic and spirited workout designed to lift your fitness to new heights. Available at the Academy of Self Defense in Santa Clara, this high-intensity challenge is a key component of our GRIT fitness program, embodying our commitment to innovative, full-body workouts that are both engaging and effective. Tailored for those who seek to push their boundaries and embrace a diverse range of movements, “Birdie” promises an exciting blend of strength, agility, and endurance exercises inspired by various combat sports and functional training.

Whether you’re looking to enhance your physical prowess, improve your fighting technique, or simply enjoy a challenging and varied workout, “Birdie” is set to become your new favorite fitness routine. Ready to spread your wings and soar through this workout? Let’s explore the energizing sequence of exercises that make up the “Birdie” challenge.

The “Birdie” Workout Breakdown

“Birdie” takes you on a fitness journey through a carefully curated set of exercises, each designed to target different muscle groups and improve various aspects of your physical fitness. From power hooks that build upper body strength and explosiveness to side kicks that enhance flexibility and lower body power, this workout covers all bases. Here’s the full lineup:

  • 25 Power Hooks: Start with a punch of power to activate your shoulders, arms, and core.
  • 20 Sprawls: Dive into sprawls to boost your cardiovascular fitness and improve agility.
  • 15 Side Kicks: Incorporate side kicks to target your legs and improve balance and coordination.
  • 10 Guard Punches: Practice guard punches to enhance precision and upper body endurance.
  • 10 Bicep Curls: Strengthen your biceps with curls for muscular endurance and strength.
  • 10 TRX Tricep Extensions: Use the TRX to work on your triceps, ensuring a balanced arm workout.
  • 15 RH Kicks: Roundhouse kicks come into play to further challenge your legs and core stability.
  • 20 Squat Thrusts: Engage in squat thrusts for a full-body exercise that elevates heart rate and builds strength.
  • 25 Elbows: Finish strong with elbow strikes to improve upper body power and core engagement.

Tips to Ace the “Birdie” Challenge

  • Stay Hydrated: Keep water close to maintain hydration throughout this intense workout.
  • Pace Yourself: While the goal is to complete the workout efficiently, listen to your body and pace yourself to maintain form and stamina.
  • Focus on Form: With a mix of complex movements, prioritizing form over speed is crucial to maximizing benefits and minimizing injury risk.
  • Cool Down Properly: Incorporate a thorough cool-down session with stretching to aid recovery and promote flexibility after completing the workout.

Join the Fitness Flock at the Academy of Self Defense

Inspired to take on the “Birdie” workout challenge? The Academy of Self Defense in Santa Clara is ready to welcome you into our supportive community. Our group fitness classes cater to participants of all levels, offering a motivating and engaging environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at

“Birdie” is more than just a workout; it’s an opportunity to challenge yourself, embrace the joy of movement, and achieve your fitness goals in a fun and dynamic way. Are you ready to fly high with “Birdie”?