Break a Sweat with Cabin Fever
If you’re looking for a workout to shake up your routine, Cabin Fever is the perfect challenge. This WOD, brought to you by the GRIT program at the Academy of Self Defense in Santa Clara, will test your endurance, build strength, and keep your heart pumping from start to finish. Whether you’re at home or at the gym, this mix of bodyweight exercises will get you sweating and feeling accomplished in no time.
Cabin Fever is designed to work your entire body while improving cardiovascular fitness. It’s scalable for all fitness levels, making it ideal for beginners, intermediate athletes, and seasoned pros. With simple modifications, you can make this WOD as challenging or as accessible as you need.
Cabin Fever WOD Breakdown:
Here’s the lineup:
- 5 Burpees: Start with a classic move to get your heart rate up. If you’re new to burpees, step back instead of jumping.
- 10 Jumping Jacks: A full-body cardio blast. Keep a steady pace or go faster if you’re looking for a challenge.
- 15 (4-Mountain Climber Legs + 2 Pushup Flow): Combine core and upper-body strength. Modify with knee pushups if needed.
- 20 Jump Squats: Power through these for lower-body strength. Regular air squats are a great alternative if jumping feels too intense.
- 30 Lateral Ski Hops: Engage your legs and core with quick lateral movements. Step side to side if hopping isn’t an option.
- 35 Pushups with Shoulder Touch: Build upper-body and core stability. Drop to your knees if full pushups are too difficult.
- 40 Crunches: Target those abs! Focus on controlled movements to maximize effectiveness.
- 45 Leg Lift Hip Thrusters: Hit your lower abs and glutes. Bend your knees slightly if full leg lifts are challenging.
- 50 Bicycles: End strong with this core-intensive move. Go slow and steady for better control.
Tips to Maximize Cabin Fever
- Warm Up: Prepare your body with a 5-10 minute dynamic warm-up, including arm circles, lunges, and high knees.
- Pace Yourself: Don’t burn out early. Move at a pace you can sustain while maintaining good form.
- Stay Hydrated: Keep water nearby and take short breaks between exercises if needed.
- Cool Down: Stretch your muscles after finishing to help with recovery and flexibility.
Join the GRIT Program at Academy of Self Defense!
The GRIT program isn’t just about great workouts—it’s about a supportive community that motivates and inspires. Whether you’re a seasoned fitness enthusiast or just getting started, there’s a place for you here. Try a free class and see why people love working out with us!
Don’t let Cabin Fever keep you inside—head to the gym or roll out your mat at home and crush this workout. Ready to feel stronger, fitter, and unstoppable?