Queen of Queens

Conquer the “Queen of Queens” Workout for Supreme Fitness

Introducing the “Queen of Queens” workout, a supreme test of endurance, strength, and core resilience. Crafted by the fitness experts at the Academy of Self Defense in Santa Clara, this workout is a crown jewel of our GRIT fitness program, celebrated for its challenging and innovative approach to holistic fitness. Designed for those who dare to push their boundaries and aspire to royal levels of fitness, the “Queen of Queens” combines high-intensity exercises with a unique twist to keep you on your toes and your heart pumping.

The “Queen of Queens” workout is not just about conquering a physical challenge; it’s about claiming your throne in the fitness realm by mastering a routine that demands everything you’ve got. Ready to embark on this regal journey and see if you have what it takes to be crowned the queen (or king) of fitness? Let’s dive into the majestic details of the “Queen of Queens” workout.

The “Queen of Queens” Workout Breakdown

This workout is structured to challenge you with a mix of high-intensity exercises and core-focused rounds, ensuring a comprehensive session that targets your entire body. Here’s the royal itinerary:

  • 50 Burpees – EMOM +1 KB Swing: Begin with a daunting set of 50 burpees, but with a twist—every minute on the minute (EMOM), you’ll add one kettlebell swing to the mix. This not only tests your burpee endurance but also integrates an increasing challenge of kettlebell swings to elevate your heart rate and engage your muscles differently as the minutes tick by.
  • 100 KB Swings – EMOM + 1 Burpee: Just when you thought you could catch your breath, you’ll embark on 100 kettlebell swings. However, the royal decree states that with every passing minute, you must perform an additional burpee. This segment ensures that your body continues to be pushed to its limits, blending the dynamic power of kettlebell swings with the all-encompassing challenge of burpees.
  • 5 Rounds of Core:
    • 10 Hollow Rocks: Engage your core with the fluid motion of hollow rocks, challenging your stability and control.
    • 10 V-Ups: Amplify the intensity with V-Ups, targeting your abdominal muscles for a deeper burn.
    • 10 Tuck Ups: Continue the core onslaught with tuck-ups, adding to the cumulative abdominal fatigue.
    • 10 Seconds Hollow Hold: Finally, hold a hollow position for 10 seconds, cementing your core’s strength and resilience.

Tips to Reign Supreme in the “Queen of Queens” Workout

  • Stay Hydrated: Keep water close by to ensure you remain hydrated throughout this royal challenge.
  • Pace Yourself: While the temptation to storm through the gates may be strong, pacing is key to enduring the entire workout and achieving a time worthy of royalty.
  • Focus on Form: As fatigue sets in, maintaining focus on proper form is crucial to maximizing the effectiveness of each exercise and minimizing the risk of injury.
  • Cool Down Properly: After claiming your crown, engage in a comprehensive cool-down session with stretching to aid in recovery and enhance flexibility after this demanding workout.

Join Us for a Royal Fitness Challenge

Feeling inspired to take on the “Queen of Queens” workout? The Academy of Self Defense in Santa Clara is ready to welcome all fitness royalty. Our group fitness classes are designed to welcome participants of all levels in a supportive and motivating environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at academyselfdefense.com.

The “Queen of Queens” workout is more than just a physical challenge; it’s a declaration of your fitness sovereignty, an opportunity to push beyond your perceived limits, and a chance to achieve a new level of fitness and confidence. Are you ready to ascend to the throne?