When was the last time you felt truly challenged by a workout? The Kick is Good! is here to change that! This high-energy WOD combines cardio, strength, and dynamic kicking to give you a full-body workout that improves your fitness level while keeping things fresh. Whether you’re new to fitness or a seasoned pro, this WOD caters to all. With modifications and progressions available, everyone can find their pace while pushing toward peak performance.
WODs like this are at the core of the GRIT program at the Academy of Self Defense in Santa Clara. This group fitness class is designed to enhance your endurance, strength, and agility, making it a fantastic choice for all levels.
WOD Breakdown
Here’s a look at what you’ll be tackling today:
- Roundhouse Kicks: 3 sets of 12 reps per leg
Targets your core, glutes, and legs. For beginners, lower the intensity by kicking at knee height. Advanced participants can increase speed or add light ankle weights. - Man Makers: 3 sets of 8 reps
A tough combo of a push-up, row, squat, and press that builds total body strength. Modify by performing push-ups on your knees, or omit the press for a simpler version. - Push Kicks: 3 sets of 10 reps per leg
Works the core and leg muscles while improving balance. Newer athletes can try this with a stationary hold, while more experienced ones can perform faster kicks. - Russian Twists: 3 sets of 15 reps per side
Engage your obliques and core. Beginners can keep their feet on the floor, while advanced participants can elevate their feet or hold a weight for added challenge. - Side Kicks: 3 sets of 12 reps per leg
Targets the outer thighs, glutes, and hips. Adjust the kick height based on your flexibility—aim low for safety, or high for a challenge. - Deadlifts: 4 sets of 10 reps
A classic move for strengthening the back and legs. Use dumbbells, a barbell, or even resistance bands at home. Focus on proper form by keeping your back straight. - Squat Kicks: 3 sets of 15 reps
Combines the squat’s lower body work with the cardio boost of a kick. New participants can alternate a squat with a step back, while advanced participants can squat deeper and kick higher. - Laps: 4 laps around the training area or your yard
This sprint helps maintain your heart rate and builds cardio endurance. Beginners can jog, while advanced folks should go for a full sprint.
Tips for Maximizing Today’s WOD
- Warm Up Well: Dynamic stretches and a few minutes of light cardio will prep your body for the kicking-heavy workout.
- Focus on Form: Quality over speed! Ensure you’re maintaining balance during kicks and keeping your back straight during deadlifts.
- Hydrate and Fuel: Drink water before, during, and after. Have a light snack ready post-workout to aid muscle recovery.
- Modify as Needed: Adjust reps, weight, or speed to suit your fitness level, keeping safety in mind.
- Cool Down: Stretching the hips, hamstrings, and back will enhance flexibility and prevent soreness.
Join Our Community!
Ready to try out The Kick is Good!? You don’t have to do it alone! Sign up for a free trial of the GRIT program at the Academy of Self Defense in Santa Clara. Jump into a supportive community where every rep counts, and every kick matters.