Sweat & Strength Circuit

Crush Your Goals with the Sweat & Strength Circuit

Ready to sweat and build strength? Today’s WOD at the Academy of Self Defense, Santa Clara, will have you feeling unstoppable. Our Sweat & Strength Circuit is designed to maximize your workout in just 20 minutes. This high-intensity AMRAP (As Many Rounds As Possible) and TABATA session will challenge your endurance, strength, and agility. Whether you’re new to fitness or a seasoned athlete, this workout is adaptable and effective for all levels.

What to Expect in Today’s WOD

Sweat & Strength Circuit combines the best of strength training and cardio, ensuring a full-body workout that will leave you feeling accomplished. Here’s what you’ll be doing:

AMRAP – 20 Minutes:

  1. Dumbbell Clean and Press – 10 reps
    • A compound exercise targeting your shoulders, arms, and legs.
  2. Leg Raises – 15 reps
    • Great for building core strength and stability.
  3. Sumo Squat – 15 reps
    • Focuses on your lower body, particularly the glutes and inner thighs.
  4. Step-Ups – 15 reps each leg
    • Enhances leg strength and cardiovascular fitness.
  5. Dips – 20 reps
    • Targets the triceps, chest, and shoulders.
  6. Bicycle Crunches – 30 reps (15 each side)
    • Engages your entire core for maximum abdominal workout.

TABATA: Short, intense bursts of activity followed by brief rest periods. Each round lasts 4 minutes, with 20 seconds of work followed by 10 seconds of rest.

  • Round 1: Mountain Climbers / Rest
    • Full-body cardio and core exercise.
  • Round 2: Plank Shoulder Taps / Bicycle Crunches
    • Alternating between core stability and dynamic core strength.
  • Round 3: Kettlebell Swings / Rest
    • High-intensity move for strength and cardio.
  • Round 4: Wall Sit / Jumping Jacks
    • Combines static strength and dynamic cardio.

Exercise Modifications and Equipment Alternatives

No equipment? No problem! Here are some modifications:

  • Dumbbell Clean and Press: Substitute with water bottles or heavy cans.
  • Leg Raises: Perform on a mat or towel.
  • Sumo Squat: Use a backpack filled with books if you don’t have weights.
  • Step-Ups: Use stairs or a sturdy chair.
  • Dips: Perform on the edge of a chair or bench.
  • Kettlebell Swings: Use a heavy household item, like a detergent jug.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with light cardio and dynamic stretches for 5-10 minutes.
  2. Focus on Form: Proper form prevents injuries and ensures you get the most out of each move.
  3. Hydrate: Keep a water bottle handy to stay hydrated.
  4. Cool Down: End with static stretching to help with muscle recovery and flexibility.

Join the Community

Share your Sweat & Strength Circuit experience on social media and tag the Academy of Self Defense. Let’s build a community of motivated individuals striving for their best selves.

Ready to transform your fitness routine? Sign up for a free trial class and join our online community for more exciting workouts.