Dog & Bone

Introducing the “Dog & Bone” ECMOM Workout: A Unique Fitness Adventure!

Get ready to unleash your fitness potential with the “Dog & Bone” Every Couple Of Minutes On the Minute (ECMOM) workout, exclusively at the Academy of Self Defense in Santa Clara. This playful yet challenging session is inspired by the spirited chase of a dog after its bone, symbolizing the relentless pursuit of our fitness goals. Part of our renowned GRIT fitness program, “Dog & Bone” combines the intensity of interval training with the diversity of exercises to enhance strength, endurance, agility, and cardiovascular health.

Designed for fitness enthusiasts seeking a fun twist on traditional workouts, the “Dog & Bone” ECMOM challenge encourages participants to tackle a series of exercises with zest and determination. This workout structure ensures you’re continuously engaged, pushing your limits, and enjoying every minute of your fitness journey. Ready to chase down your fitness goals with “Dog & Bone”? Let’s dive into the details.

The “Dog & Bone” ECMOM Workout Breakdown

The “Dog & Bone” workout is structured around the ECMOM format, offering a varied and dynamic approach to fitness. Every couple of minutes, you’ll embark on a new exercise, allowing for intense bursts of activity followed by brief moments of rest. Here’s what you’ll encounter in this exhilarating challenge:

  • TRX Back Flys: Strengthen your upper back, improve posture, and enhance shoulder stability with TRX Back Flys.
  • ABS: Dive into an abdominal segment designed to strengthen your core, featuring a mix of exercises for well-rounded core conditioning.
  • Wall Balls: Engage in wall balls for a full-body workout that combines strength training with cardiovascular endurance.
  • Front Arm Resistance Raises: Target your shoulders and increase upper body strength with front arm resistance raises, using bands or weights.
  • Bag Work: Unleash your inner fighter with bag work, incorporating punches and kicks for a high-intensity cardio and strength session.
  • Jump Rope: Conclude with jump rope intervals, boosting your cardiovascular fitness, coordination, and agility.

Mastering the “Dog & Bone” ECMOM Challenge

  • Stay Hydrated: Keep water close by to stay hydrated, especially important during high-intensity intervals.
  • Pace Yourself: The ECMOM format is designed to push your limits, but it’s crucial to listen to your body and maintain a pace that keeps you moving through each exercise effectively.
  • Focus on Form: As you transition between exercises, prioritize proper form to maximize benefits and minimize injury risk.
  • Cool Down Properly: Incorporate a thorough cool-down session with stretching to aid recovery and promote flexibility after the workout.

Join the Fun at the Academy of Self Defense

Eager to take on the “Dog & Bone” ECMOM 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

The “Dog & Bone” workout is more than just a fitness session; it’s an opportunity to challenge yourself, embrace the joy of movement, and pursue your fitness goals with the determination of a dog chasing its favorite bone. Are you ready for the chase?