Mama M-MIA

Boost Your Fitness with Mama M-MIA: Mike Missing in Action

Are you ready for an exhilarating workout that will test your strength and endurance? The GRIT program at the Academy of Self Defense in Santa Clara brings you today’s WOD: Mama M-MIA (Mike Missing in Action). This high-intensity circuit is designed to push your limits with a mix of dynamic exercises. Perfect for all fitness levels, this workout will leave you feeling stronger and more empowered.

What to Expect in Today’s WOD

Mama M-MIA is a circuit-based workout where you’ll perform each exercise for 1 minute, aiming for maximum repetitions. Complete 3-4 rounds of the following exercises, taking minimal rest between moves to keep your heart rate up and maximize calorie burn.

1. Ground and Pound:

  • Engage your core and upper body with intense punches, simulating a ground-and-pound scenario. This exercise boosts cardio and builds strength in your arms, shoulders, and core.

2. Kettlebell (KB) Swings:

  • A powerful move targeting your hips, glutes, hamstrings, and core. Kettlebell swings are great for building strength and enhancing cardiovascular fitness.

3. Squats:

  • Classic lower body exercise focusing on the quads, hamstrings, and glutes. Squats improve leg strength and stability.

4. Wrestler Sit-Outs:

  • This dynamic move works your core, improves agility, and boosts overall mobility. It’s a great way to incorporate functional strength training into your routine.

5. Kettlebell Around the World:

  • A core-centric exercise that also targets the shoulders and arms. It involves moving the kettlebell around your body, enhancing coordination and stability.

Exercise Modifications and Equipment Alternatives

No kettlebell? No problem! Here are some alternatives:

  • Ground and Pound: Perform shadowboxing if you don’t have a punching bag.
  • KB Swings: Use a dumbbell or a heavy household item like a water jug.
  • Squats: Bodyweight squats are effective if you don’t have weights.
  • Wrestler Sit-Outs: No equipment needed, just a mat or towel for comfort.
  • KB Around the World: Substitute with a dumbbell or any weighted item that’s easy to grip.

Tips for Maximizing Your Workout

  1. Warm-Up: Begin with 5-10 minutes of light cardio and dynamic stretches to get your body ready.
  2. Focus on Form: Proper form is key to preventing injuries and getting the most out of each exercise. Ensure you maintain a straight back during kettlebell swings and engage your core during squats.
  3. Stay Hydrated: Keep water handy to stay hydrated throughout the workout.
  4. Cool Down: Finish with a cool-down session, including static stretching to aid muscle recovery and improve flexibility.

Join the Community

We love seeing your progress! Share your Mama M-MIA workout experience on social media and tag the Academy of Self Defense. Let’s motivate and inspire each other to achieve our fitness goals.

Ready to experience the GRIT program for yourself? Sign up for a free trial class today and join our online community for more dynamic workouts.