Pick Your Song: Move to the Beat, Burn with Purpose
Today’s GRIT workout is a vibe—and a burner. Pick Your Song is all about control, core, and creative movement. You’ll cycle through six powerful supersets that alternate between pulsing, holding, lifting, and driving your muscles with focus.
The twist? You get to choose the soundtrack. That means YOU set the tempo, the mood, and the energy. Whether you’re training at the Academy of Self Defense in Santa Clara or doing this as a home workout, this one’s made to fit your flow.
How It Works:
Each pair includes a strength move plus a core crusher or burn finisher.
You’ll go for 45 seconds of each movement, rest 15 seconds between supersets.
Loop it for 2–3 full rounds depending on your time and energy.
The Movement Playlist:
- Fire Hydrants + Pulses
Target: Glutes & hips
Start on all fours, lift your leg to the side (like a fire hydrant), then pulse at the top. Feel that burn! - Sumo Squats + Upright Rows
Target: Legs, glutes, shoulders
Sink into a wide-stance squat, then follow with a strong upright row using a kettlebell or dumbbell. - Crunches + Leg Lifts
Target: Abs
Classic crunches up top, leg lifts down low. Total core engagement with no equipment needed. - Single-Leg Glute Bridge + Pulses
Target: Hamstrings & glutes
Press through one foot, lift your hips, then pulse at the top. Switch legs halfway through. - Suitcase Lunge + Hold
Target: Quads, glutes, core
Lunge while holding weight in one hand (like a suitcase), then pause in the bottom position for an isometric burn. - Wrestler Reachovers + Flutter Kicks
Target: Obliques, core, and coordination
Reach one arm across the body in a wrestler-style twist, then hit the ground and flutter kick fast!
Equipment Needed:
- Mat
- Dumbbell or kettlebell (optional for rows and lunges)
Skill Level: All levels welcome
Time: 20–30 minutes depending on rounds
Home Workout Options:
No weights? No problem. Use water bottles, jugs, or go bodyweight-only. What matters most here is form and control. If you’re doing this solo at home, grab your favorite 20–30 minute playlist and use it to keep your timing.
Modifications:
- Beginner: Reduce movement time to 30 seconds. Do bridges with both feet.
- Advanced: Add resistance bands, elevate feet for glute bridges, or pause longer in holds.
Tips to Crush This WOD:
- Choose songs that inspire you to move. Pick a beat you can match reps to.
- Focus on controlled movement—don’t rush the pulses or lifts.
- Breathe with intention. Exhale on the effort.
- Stretch those hips and shoulders post-WOD.
Why You’ll Love It:
Pick Your Song is fun, flexible, and still delivers serious results. It’s a great mix of strength training, core work, and endurance, all wrapped into a beat-driven format that brings life to your workout.
Join us at the Academy of Self Defense in Santa Clara, where the GRIT program keeps things exciting, challenging, and community-focused. Start your FREE two-week trial and come move to the beat with us.
Want the full rundown of the GRIT fitness program? Learn more here.