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:
- Dumbbell Clean and Press – 10 reps
- A compound exercise targeting your shoulders, arms, and legs.
- Leg Raises – 15 reps
- Great for building core strength and stability.
- Sumo Squat – 15 reps
- Focuses on your lower body, particularly the glutes and inner thighs.
- Step-Ups – 15 reps each leg
- Enhances leg strength and cardiovascular fitness.
- Dips – 20 reps
- Targets the triceps, chest, and shoulders.
- 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
- Warm-Up: Start with light cardio and dynamic stretches for 5-10 minutes.
- Focus on Form: Proper form prevents injuries and ensures you get the most out of each move.
- Hydrate: Keep a water bottle handy to stay hydrated.
- 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.