Dive Into the “Cali-sthenic” Challenge: Blend of Calisthenics and High-Intensity
Welcome to the “Cali-sthenic” workout, a unique fusion of calisthenics and high-intensity interval training designed to elevate your fitness game. Offered at the Academy of Self Defense in Santa Clara, this session is a brilliant addition to our GRIT fitness program, celebrated for its creative approach to whole-body conditioning. Designed for those ready to push their limits with a combination of strength, agility, and endurance exercises, the “Cali-sthenic” workout promises an engaging session that will challenge you in new and exciting ways.
Structured to offer a comprehensive workout through a series of dynamic exercises, “Cali-sthenic” focuses on utilizing body weight to build strength and improve cardiovascular health. The addition of “bag tabatas” at the end introduces a high-intensity component that targets power and explosiveness, making this workout a total body challenge. Ready to embrace the intensity and variety of the “Cali-sthenic” workout? Let’s break it down.
The “Cali-sthenic” Workout Breakdown
This workout is meticulously designed to target various muscle groups, ensuring a balanced challenge that maximizes both strength and endurance. Here’s the lineup for this vigorous session:
- Burpees (OG way): Kick off with 10 traditional burpees, focusing on full-body strength and cardiovascular endurance.
- Plank Kickouts: Continue with 10 plank kickouts, engaging your core and improving lower body agility.
- Jump Squats: Perform 10 jump squats to target your legs and glutes while enhancing explosive power.
- Shoulder Taps: Add 10 shoulder taps from a plank position to strengthen your shoulders and core stability.
- Hip Thrusters: Execute 10 hip thrusters to focus on glute activation and hip mobility.
- Lateral Ski Hops: Incorporate 10 lateral ski hops for lateral movement agility and cardiovascular health.
- Burpees (current): Do another 10 burpees, potentially adding a modern variation to increase difficulty.
- Broad Jump to Bear Crawl: Perform this combo 10 times for dynamic, full-body engagement.
- Walking Lunges: Take on 10 walking lunges to enhance lower body strength and balance.
- Crunches: Conclude with 10 crunches to target abdominal strength and endurance.
+Bag Tabatas
Finish the workout with “bag tabatas,” incorporating a heavy bag into high-intensity interval training. This could include punches, kicks, and other striking techniques for 20 seconds of intense work followed by 10 seconds of rest, repeated for four minutes. This segment is designed to boost your heart rate, enhance coordination, and build power.
Tips to Excel in the “Cali-sthenic” Challenge
- Stay Hydrated: Keep water nearby to stay hydrated throughout this demanding workout.
- Pace Yourself: Listen to your body and maintain a pace that allows you to complete each exercise with proper form.
- Focus on Form: Prioritize proper form to maximize the benefits of each exercise and minimize the risk of injury.
- Cool Down Properly: After completing the workout, engage in a comprehensive cool-down session with stretching to aid recovery and promote flexibility.
Join Us for a High-Energy Fitness Experience
Feeling inspired to take on the “Cali-sthenic” workout challenge? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this unique and engaging workout experience. Our group fitness classes welcome participants of all levels, offering a supportive and motivating environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at the Academy of Self Defense.
The “Cali-sthenic” workout is more than just a physical challenge; it’s an opportunity to push beyond your perceived limits, embrace a high-intensity training regimen, and achieve exceptional fitness results. Are you ready to take on the challenge and discover your true potential?