Elevate Your Workout Game with the “Mulligan” Challenge

Welcome to the “Mulligan” workout—a dynamic and innovative challenge designed to push your fitness boundaries and encourage you to always strive for that one extra rep. Hosted by the Academy of Self Defense in Santa Clara, this workout is a celebrated component of our GRIT fitness program, revered for its unique approach to enhancing strength, endurance, agility, and overall physical prowess. Tailored for individuals who are eager to embrace a rigorous challenge, “Mulligan” promises an engaging and effective workout experience, making it perfect for those looking to continuously improve.

The essence of the “Mulligan” workout lies in its progressive structure, starting with 10 reps of each exercise and adding one additional rep with each new round. This format not only tests your physical limits but also encourages mental toughness and resilience as you push through barriers to achieve more than you thought possible. Ready to learn more about this demanding yet rewarding workout? Let’s dive into the specifics of the “Mulligan” challenge.

The “Mulligan” Workout Breakdown

“Mulligan” takes you on a fitness journey through a series of exercises designed to engage your entire body, ensuring a comprehensive workout that leaves no muscle group untouched. Here’s what you’ll be tackling:

  • Decline Push-Ups: Start with decline push-ups to target your upper chest and shoulders, providing an elevated challenge compared to traditional push-ups.
  • 3 Count Mountain Climbers: Move on to 3 count mountain climbers, a dynamic cardiovascular exercise that also strengthens your core and lower body.
  • KB Swing and Hike: Incorporate kettlebell swings and hikes into the mix for explosive lower body power and core stability.
  • KB Snatch: Challenge your coordination and strength with kettlebell snatches, a full-body movement that improves agility and power.
  • Leg Lifts: Focus on your core with leg lifts, an exercise that targets the lower abdominals and enhances core stability.
  • KB Thrusters: Engage in kettlebell thrusters for a compound movement that combines a front squat with an overhead press, boosting lower and upper body strength.
  • 2 Jabs + Kick: Conclude each round with a combination of 2 jabs and a kick, incorporating martial arts techniques to improve balance, coordination, and cardiovascular fitness.

Maximizing Your “Mulligan” Workout

  • Stay Hydrated: Keep water close by to stay hydrated throughout this intense workout.
  • Pace Yourself: While the goal is to push for that extra rep, listen to your body and maintain a pace that ensures you can complete each exercise with proper form.
  • Focus on Form: With the variety of complex movements, prioritizing form over speed is crucial to maximizing the effectiveness of each exercise and minimizing the risk of injury.
  • Cool Down Properly: Incorporate a comprehensive cool-down session with stretching to aid recovery and promote flexibility after completing the workout.

Join Us for a Transformative Challenge

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

The “Mulligan” workout is more than just a physical challenge; it’s an opportunity to embrace continuous improvement, push beyond your limits, and achieve new levels of fitness and confidence. Are you ready to take the “Mulligan” challenge and see how far you can go?