Upper Body Thursday

Strengthen and Sculpt with Upper Body Thursday

Get ready to power up your upper body with today’s workout: Upper Body Thursday. The GRIT program at the Academy of Self Defense in Santa Clara presents a focused and intense WOD designed to build strength, enhance muscle definition, and improve overall fitness. Perfect for all fitness levels, this workout will leave your upper body feeling strong and accomplished.

What to Expect in Today’s WOD

Upper Body Thursday is structured in descending reps of 20, 16, and 10, targeting various upper body muscles. Each round is followed by a set of core and cardio exercises to keep your heart rate up and enhance your endurance.

20-16-10 Reps:

  1. Shoulder Press:
    • Strengthen your shoulders and upper arms with this essential move.
  2. TRX Rows:
    • Engage your back, shoulders, and arms with these suspension trainer rows.
  3. Pull-Ups:
    • Build upper body strength focusing on your back, shoulders, and arms.
  4. Bicep Curls:
    • Isolate your biceps for strong, toned upper arms.
  5. Bent Over Rows:
    • Target your upper back and improve posture with this powerful exercise.
  6. Upright Rows:
    • Strengthen your shoulders and upper traps, enhancing overall upper body strength.
  7. Overhead Triceps Extensions:
    • Focus on your triceps to build upper arm strength and definition.

After Each Round:

  • Plank Jacks – 40:
    • Combine the core-strengthening benefits of a plank with the cardio boost of jumping jacks.
  • V-Ups – 30:
    • Engage your entire core with this challenging abdominal exercise.
  • Push-Ups – 20:
    • Build chest, shoulder, and tricep strength with this classic upper body move.

Exercise Modifications and Equipment Alternatives

If you don’t have access to specific equipment, here are some modifications:

  • Shoulder Press: Use dumbbells, water bottles, or any weighted household item.
  • TRX Rows: Substitute with bent-over rows using dumbbells or resistance bands.
  • Pull-Ups: Use resistance bands for assistance or perform inverted rows under a sturdy table.
  • Bicep Curls: Use resistance bands or any weighted items like water bottles.
  • Bent Over Rows: Use dumbbells, resistance bands, or any heavy household item.
  • Upright Rows: Substitute with dumbbells or resistance bands.
  • Overhead Triceps Extensions: Use dumbbells, water bottles, or a heavy household item.
  • Plank Jacks: No modification needed; adjust intensity as required.
  • V-Ups: Perform on a mat or towel for comfort.
  • Push-Ups: Modify to knee push-ups if needed to maintain proper form.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
  2. Focus on Form: Proper technique is essential to prevent injuries and ensure you’re getting the most out of each exercise.
  3. Pace Yourself: This workout is intense; maintain a steady pace to complete all rounds effectively.
  4. Stay Hydrated: Keep water handy and take sips during brief rest periods.
  5. Cool Down: Finish with a cool-down session, including static stretches to aid muscle recovery and improve flexibility.

Join the Community

We love seeing your progress! Share your Upper Body Thursday workout experience on social media and tag the Academy of Self Defense. Let’s inspire and motivate each other to reach our fitness goals.

Ready to experience the power of the GRIT program firsthand? Sign up for a free trial class today and join our online community for more dynamic and challenging workouts.