Looking for a workout that’s as fun and dynamic as your favorite four-legged friend? Say hello to Thanks-For The Whiskey-Giving, our latest GRIT workout inspired by Whiskey—the half-doberman, half-husky bundle of joy who brings smiles and energy to the Academy of Self Defense. This TABATA-style workout is packed with variety, sweat, and the same playful energy that makes Whiskey everyone’s favorite gym buddy.
What’s a TABATA WOD?
TABATA workouts are all about intervals: 20 seconds of high-intensity effort followed by 10 seconds of rest, repeated across several rounds. It’s an incredible way to boost your endurance, burn calories, and build strength—all in a short amount of time. And with this Whiskey-inspired lineup, you’ll work your entire body while having a blast!
Whether you’re just starting your fitness journey or you’re a seasoned athlete, this workout has something for everyone. Here’s what’s on the menu today:
The Thanks-For The Whiskey-Giving WOD:
Bagwork – Sprawls
Unleash your inner fighter! Alternate between powerful bag punches or strikes and sprawling to the floor. No bag? Shadowbox instead and add a squat when you sprawl.
Squat Thrusts – Squat Hold
Blast your lower body with explosive squat thrusts, then feel the burn as you hold a squat for 20 seconds. Modify by stepping back instead of jumping during squat thrusts.
Resistance Curls – Shoulder Raises
Grab some light weights (or household items like water bottles) for bicep curls and shoulder raises. Focus on controlled movements to target those upper-body muscles.
Curtsy Lunge – Pulse Lunge
Channel your inner grace with curtsy lunges, then dig deep with small pulse lunges to really engage your legs and glutes. No weights? No problem—bodyweight works perfectly.
Lower Abs – Crunch
Time to hit the floor! Work on your core strength with lower-ab leg lifts, then switch to classic crunches. For a gentler option, perform bent-knee leg raises.
Pop-Ups – Push-Ups
These dynamic movements will keep your heart pumping. Alternate between quick pop-ups (jumping from a squat to standing) and classic or modified push-ups for a full-body challenge.
The Finisher: Ball Sprints
Whiskey’s love for playful bursts of energy inspired this one! Grab a medicine ball, slam it to the ground, and sprint back and forth like you’re chasing after Whiskey in the gym. If you’re at home, use a sturdy pillow or skip the ball and focus on sprints.
Tips for Crushing This Workout:
- Warm Up: Loosen up with some light jogging, dynamic stretches, or a few reps of each exercise at a slower pace.
- Pace Yourself: TABATA is intense! Go all out during work intervals, but don’t sacrifice form.
- Stay Hydrated: Have water nearby—it’s a must, especially for this fast-paced workout.
- Post-WOD Stretch: Give some love back to your muscles with static stretches, focusing on areas you worked the hardest.
Share the Fun!
Don’t forget to post your WOD results and tag us at Academy of Self Defense! Did Whiskey cheer you on? Let us know! You’ll be part of the supportive GRIT community that works hard and has fun doing it.
Ready to Join the Pack?
Get a free trial class at Academy of Self Defense in Santa Clara and experience the energy of our GRIT fitness program firsthand. It’s time to take your fitness to the next level—and who knows? Maybe you’ll even get a cuddle from Whiskey himself. 🐾