Total Body Blast

Unleash Your Strength with the “Total Body Blast” Workout

Welcome to the “Total Body Blast” workout, a rigorous and comprehensive fitness challenge designed to push your limits and enhance every aspect of your physical strength, endurance, and agility. Hosted by the Academy of Self Defense in Santa Clara, this standout session is a key part of our GRIT fitness program, acclaimed for its dynamic approach to achieving peak physical condition. Tailored for those who thirst for a challenging workout that leaves no muscle behind, “Total Body Blast” is set to become your go-to for a full-body overhaul.

Structured in three intense rounds with decreasing reps—20, 16, and 12—”Total Body Blast” ensures a high-impact session that not only tests your limits but also encourages progressive overload and adaptation. Between each round, the workout ups the ante with a high volume of punches and kicks to keep your heart rate elevated and your muscles engaged. Ready to explore what makes “Total Body Blast” a truly comprehensive workout? Let’s dive into the workout breakdown.

The “Total Body Blast” Workout Breakdown

This workout is meticulously designed to engage and strengthen all major muscle groups, providing a balanced and effective challenge. Here’s a closer look at the exercises you’ll tackle:

  • Sumo Squats: Kick off with sumo squats to target your glutes, quads, and inner thighs, enhancing lower body power and stability.
  • Push-ups: Transition to push-ups, a classic move that builds upper body strength, focusing on your chest, shoulders, and triceps.
  • V-ups: Incorporate V-ups to challenge your core, promoting abdominal strength and improving overall body control.
  • Romanian Deadlifts (RDLs): Engage your hamstrings and lower back with RDLs, a pivotal exercise for posterior chain strength.
  • Pull-ups: Test your upper body endurance with pull-ups, working your back, shoulders, and arms for a well-rounded challenge.
  • Wrestler Sit-outs: Finish the set with wrestler sit-outs, an exercise that boosts agility, core strength, and cardiovascular health.

Between Each Round

To keep the intensity maxed out and ensure a full-body engagement, you’ll tackle an additional challenge between each round:

  • Punches – 500: Unleash a flurry of 500 punches, enhancing upper body endurance, coordination, and speed.
  • Kicks – 100: Deliver 100 kicks to improve lower body strength, flexibility, and balance, while also ramping up the cardiovascular challenge.

Maximizing Your “Total Body Blast” Workout

  • Stay Hydrated: Keep water close to maintain hydration throughout this demanding workout.
  • Pace Yourself: While the goal is to push through each round with intensity, listen to your body and maintain a pace that ensures you can complete the workout effectively.
  • Focus on Form: With a variety of complex movements, prioritizing proper form is crucial to maximizing the effectiveness of each exercise and minimizing the risk of injury.
  • Cool Down Properly: Incorporate a comprehensive cool-down session with stretching to aid recovery and promote flexibility after the workout.

Join Us for an Unforgettable Challenge

Feeling inspired to tackle the “Total Body Blast” workout challenge? The Academy of Self Defense in Santa Clara is ready to welcome you. Our group fitness classes cater to participants of all levels, offering a supportive and motivating environment for everyone. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at

“Total Body Blast” is more than just a workout; it’s an opportunity to challenge yourself, embrace high-intensity training, and achieve exceptional results. Are you ready to blast your way to peak fitness?