Super Woman

Unleash Your Inner Hero with the “Super Woman” Workout

Welcome to the “Super Woman” workout, a powerful and dynamic routine designed to unleash the hero within you. This session, offered at the Academy of Self Defense in Santa Clara, is a staple of our GRIT fitness program, celebrated for its ability to push participants to new heights of strength, agility, and overall fitness. The “Super Woman” workout is perfect for those looking to challenge themselves with a diverse set of exercises that not only build muscle but also enhance cardiovascular endurance.

The workout is structured around a series of paired exercises, each set designed to target different muscle groups while keeping your heart rate elevated. Performed in three circuits, this workout emphasizes repetition and intensity, pushing you to embrace the strength and resilience of a superwoman. Ready to test your limits and discover your superpowers? Let’s explore the empowering “Super Woman” workout.

The “Super Woman” Workout Breakdown

This intense workout features a series of exercises paired to challenge various parts of the body while promoting a high-energy, fat-burning session. Each pair is designed to be performed for 8-10 reps, ensuring you maximize muscle engagement and cardiovascular benefits:

  • Kettlebell Thrusters / Mountain Climbers: Begin with kettlebell thrusters to target your lower body and shoulders, followed by mountain climbers for a quick, intense burst that challenges your core and stamina.
  • Body Hooks / Knees: Move to body hooks to engage your upper body and core, paired with knee strikes to enhance your lower body strength and improve coordination.
  • Rows / Tricep Extensions: Execute rows for back strength, paired with tricep extensions to focus on your upper arms, ensuring a balanced upper body workout.
  • Sumo Squats / Russian Twists: Perform sumo squats to work your glutes and inner thighs, then switch to Russian twists for a challenging core exercise that targets the obliques.
  • Vato (4 Punch Sprawl + Head Kick): This dynamic sequence combines striking and agility training, boosting cardiovascular health and reflexes.
  • Crunches / Leg Raises: Focus on the core with a duo of crunches and leg raises, enhancing abdominal strength and hip flexor engagement.
  • Push-Ups / Bicep Curls: Conclude the pairings with push-ups to strengthen the chest and arms, and bicep curls to isolate and build arm muscles.

Tips to Excel in the “Super Woman” Workout

  • Stay Hydrated: Keep a water bottle handy to stay hydrated throughout the workout, as high-intensity routines can lead to quick dehydration.
  • Pace Yourself: With the intensity of the paired exercises, it’s important to pace yourself to maintain endurance and prevent burnout.
  • Focus on Form: Prioritize maintaining proper form to maximize the benefits of each exercise and minimize the risk of injury.
  • Cool Down Properly: After completing the circuits, ensure you cool down with stretches and light cardio to aid recovery and reduce muscle soreness.

Join Our Fitness Community

If the “Super Woman” workout sounds like your kind of challenge, the Academy of Self Defense in Santa Clara invites you to join our community. Our group fitness classes cater to all levels, providing a supportive environment that encourages growth and improvement. Sign up for a free trial class and explore our innovative GRIT program and other fitness options at the Academy of Self Defense.

The “Super Woman” workout isn’t just a physical challenge; it’s a celebration of what your body can achieve with determination and power. Are you ready to unleash your inner superhero?