Ready to unleash your power with a boxing-inspired workout that’ll leave you feeling unstoppable? Today’s GRIT program at the Academy of Self Defense in Santa Clara brings you These Hands Work – a partner workout that combines combat fitness with dynamic movement patterns to boost your strength, speed, and coordination.
Whether you’re new to combat fitness or an experienced fighter, this group fitness class offers scalable options that’ll match your skill level while pushing your limits. Let’s break down what makes this workout special and how you can crush it.
The Workout Breakdown:
- Partner-based drills for enhanced accountability and motivation
- Banded lateral and forward movements to build explosive power
- Weighted rolls for core strength and mobility
- Boxing combinations focusing on hooks, jabs, and crosses
- Wall ball hooks for power development
- Active recovery with jumping jacks or jump rope
Equipment Needed:
- Resistance bands
- Wall balls
- Boxing gloves (provided at the Academy)
- Jump rope (optional)
Workout Flow: Start with banded movement drills to activate your muscles and improve mobility. Your partner provides resistance as you perform lateral and forward movements, helping develop explosive power essential for combat sports and functional fitness.
Next, practice weighted rolls to enhance core strength and build rotational power. These movements translate directly into more powerful punches and better overall athletic performance.
The boxing combinations begin with left and right hooks, preceded by jab and cross extensions. This builds proper form and muscle memory. Follow up with high and low jab/cross combinations to work different angles and improve your defensive stance.
Between rounds, maintain intensity with jumping jacks or jump rope – your choice based on your fitness level and goals.
Modifications:
- Newer athletes can use lighter resistance bands
- Reduce the speed of combinations to focus on form
- Substitute bodyweight squats for jumping movements
- Take extra rest between rounds as needed
Tips for Success:
- Focus on form over speed, especially during boxing combinations
- Communicate with your partner about resistance levels
- Stay hydrated throughout the workout
- Keep your core engaged during all movements
The GRIT program at Academy of Self Defense offers this unique blend of combat fitness and functional training that you won’t find in typical group fitness classes in Santa Clara. Our experienced instructors ensure proper form and progression for every athlete.
Ready to experience the energy of our combat fitness community? Sign up for a free two-week trial and join us for your first GRIT workout. Your journey to better fitness starts here.