Working Bees

Buzz Through the “Working Bees” Workout: A Hive of Activity

Welcome to the “Working Bees” workout, a dynamic and industrious challenge designed to keep you moving, pushing, and sweating just like the busiest bees in the hive. This unique fitness session, brought to you by the Academy of Self Defense in Santa Clara, is a brilliant addition to our GRIT fitness program, known for its engaging, effective, and innovative approach to whole-body fitness. Tailored for those eager to test their endurance, strength, and agility, the “Working Bees” workout promises a comprehensive session that buzzes with activity from start to finish.

Structured to mimic the relentless work ethic of bees, this workout involves a series of exercises decreasing in repetitions, creating a challenging and motivating fitness experience. Whether you’re looking to enhance your cardiovascular health, build muscle, or improve your overall physical conditioning, the “Working Bees” workout is ready to deliver. Let’s don our workout gear and dive into the details of this buzzing challenge.

The “Working Bees” Workout Breakdown

This workout is meticulously crafted to engage your entire body, ensuring a balanced challenge that targets various muscle groups. Here’s what you’ll tackle in this action-packed session:

  • 20 RH Kicks: Kick off with roundhouse kicks to boost your heart rate and enhance balance and flexibility.
  • 18 Bent Over Rows on Box: Use a box for elevation as you perform bent-over rows, targeting your upper back, shoulders, and biceps.
  • 16 Snatch: Move on to snatches, a dynamic, full-body movement that improves power, agility, and muscle coordination.
  • 14 Power Hooks: Continue with power hooks, a boxing move that increases upper body strength and core stability.
  • 12 Plank Kickouts: Engage your core and lower body with plank kickouts, improving core strength and lower body agility.
  • 10 Clean and Press: Perform clean and presses for a compound exercise that targets the shoulders, back, glutes, and legs.
  • 8 TRX Tricep Extensions: Utilize the TRX bands for tricep extensions, focusing on upper arm strength and stability.
  • 6 Glover Sprawls: Incorporate glover sprawls to enhance agility, cardiovascular fitness, and full-body muscle engagement.
  • 4 Bag Flips: Challenge your strength and endurance with heavy bag flips, a powerful movement for building explosive power.
  • 2 Water Carry Laps: Conclude with water carry laps, holding weight for added resistance as you improve grip strength and cardiovascular endurance.

Tips to Thrive in the “Working Bees” Challenge

  • Stay Hydrated: Keep water close to maintain hydration throughout this buzzing workout.
  • Pace Yourself: While the goal is to maintain intensity, listen to your body and adjust your pace to ensure consistent performance across all exercises.
  • Focus on Form: With a variety of complex movements, prioritizing proper form is key to maximizing the workout’s benefits and minimizing the risk of injury.
  • Cool Down Properly: After completing the workout, engage in a comprehensive cool-down session with stretching to aid recovery and enhance flexibility.

Join Us for a Buzz-Worthy Fitness Experience

Feeling inspired to tackle the “Working Bees” workout challenge? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this unique and engaging workout experience. Our group fitness classes welcome participants of all levels, offering a supportive and motivating environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at

The “Working Bees” workout is more than just a physical challenge; it’s an opportunity to embrace the buzz of activity, push beyond your limits, and achieve new levels of fitness and confidence. Are you ready to work like a bee and feel the sweet success of accomplishment?