Summer Tabata

Sizzle This Summer with Our Intense TABATA Workout

Ready to ignite your fitness journey this summer? The GRIT program at Academy of Self Defense in Santa Clara is turning up the heat with our latest Workout of the Day (WOD): Summer TABATA. This high-intensity interval training session is designed to challenge every muscle group, boost your endurance, and skyrocket your metabolism. Whether you’re a seasoned athlete or just starting your fitness adventure, this WOD is adaptable to all levels and guaranteed to make you sweat!

What’s TABATA?

Before we jump into the workout, let’s break down what TABATA is. This training protocol, named after its creator Dr. Izumi Tabata, involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 4 minutes. It’s a form of high-intensity interval training that’s proven to improve both aerobic and anaerobic fitness.

Summer TABATA Breakdown

Our Summer TABATA WOD combines strength training, cardio, and core work into one efficient, full-body workout. Here’s what you can expect:

  1. KB Clean, Squat, Press / Rest Start with a kettlebell clean, transition into a squat, then press the kettlebell overhead. This compound movement engages multiple muscle groups simultaneously.
  2. Burnout Punches / Power Punches Channel your inner boxer with rapid-fire punches, then switch to slower, more powerful strikes. Great for upper body and core engagement.
  3. Leg lifts / Hollow Hold Target your lower abs with leg lifts, then challenge your entire core with a hollow hold position.
  4. Mountain Climber Arms / Plank Hold Boost your heart rate with dynamic mountain climbers, then stabilize in a plank position to test your endurance.
  5. Push-Ups / Rest Classic push-ups target your chest, shoulders, and triceps. Use this rest period to catch your breath!
  6. Sumo Squats / Upright Rows Wide-stance sumo squats work your inner thighs and glutes, while upright rows target your shoulders and upper back.
  7. Kicks / Burpees Finish strong with alternating kicks to improve balance and flexibility, followed by full-body burpees to max out your cardio.

Maximizing Your Workout

To get the most out of this Summer TABATA, keep these tips in mind:

  1. Warm up properly: Spend 5-10 minutes doing light cardio and dynamic stretches to prepare your body.
  2. Focus on form: Quality reps are more important than quantity. Maintain proper form throughout each exercise.
  3. Stay hydrated: Summer heat means increased sweat. Drink water before, during, and after your workout.
  4. Listen to your body: Push yourself, but know your limits. Take breaks if needed.
  5. Cool down and stretch: Don’t skip this crucial step to aid recovery and prevent soreness.

Modifications and Home Workout Options

Can’t make it to our group fitness class in Santa Clara? No problem! Here are some modifications to try at home:

  • No kettlebell? Use a dumbbell or filled water bottle for the KB clean, squat, press.
  • Replace burnout punches with shadow boxing or quick arm circles.
  • Substitute burpees with squat thrusts if you’re new to exercise.
  • For push-ups, try knee push-ups or incline push-ups against a sturdy chair or countertop.

Remember, the key to progress is consistency. Even if you can’t perform every exercise at full intensity, showing up and giving your best effort is what counts.

Join Our GRIT Community

At Academy of Self Defense, we believe in the power of community to fuel your fitness journey. Our GRIT program offers more than just workouts – it’s a supportive environment where you’ll find encouragement, accountability, and friendship.

Ready to experience the Summer TABATA for yourself? We invite you to join us for a free trial class. Feel the energy of our group fitness sessions, meet our expert instructors, and see why the GRIT program is Santa Clara’s premier choice for functional training and MMA fitness.

Don’t let another summer pass you by – take the first step towards a stronger, fitter you today. Visit our website at to learn more about our programs and schedule your free trial. Let’s make this summer your fittest season yet!