Ciao Bella – Academy of Self Defense


Looking to add some elegance to your intense workouts? Our Ciao Bella Workout of the Day (WOD) combines strength, balance, and agility for a full-body challenge that’s as graceful as it is tough. Perfect for all fitness levels, this WOD will help you build muscle, improve coordination, and enhance overall fitness.

What’s a WOD?

A Workout of the Day (WOD) is a structured workout designed to target multiple muscle groups and boost overall fitness. The GRIT program at the Academy of Self Defense in Santa Clara offers these dynamic workouts to keep our community motivated and progressing. Today’s Ciao Bella WOD mixes traditional strength training with functional movements, ensuring a well-rounded exercise session.

Today’s WOD: Ciao Bella

Prepare to engage every muscle group with these eight distinct exercises. Here’s what you’ll be doing:

  1. 8 Deadlifts: Focus on your posterior chain with this classic move. Keep your back straight and hinge at the hips. Use a barbell, dumbbells, or any household item with weight.
  2. 8 Bent Over Rows: Strengthen your back and biceps by pulling weights towards your lower ribs. Maintain a strong core to protect your lower back.
  3. 8 TRX Pistol Squats: Challenge your balance and leg strength by performing single-leg squats using TRX straps. If you don’t have TRX, try assisted pistol squats using a chair.
  4. 8 Plank Kickouts + Shoulder Taps: From a plank position, kick one leg out to the side, then tap your opposite shoulder. This dynamic move works your core and shoulders.
  5. 8 Russian Twists: Sit on the floor, lean back slightly, and twist your torso from side to side. Use a weight or a household object for added resistance.
  6. 8 4 Punch Sprawl + Kick: Perform four punches, drop into a sprawl (similar to a burpee without the push-up), then add a front kick. This high-energy move blends cardio and coordination.
  7. 8 Single Kettlebell Swings: Swing a kettlebell from between your legs to shoulder height. Switch hands after each swing for a balanced workout.
  8. Turkish Get-Ups (TGUs): A full-body exercise that combines strength, mobility, and stability. Perform each rep slowly, ensuring proper form.

Modifications and Equipment Alternatives

  • Deadlifts: Use a resistance band or bodyweight if weights are unavailable.
  • Bent Over Rows: Substitute with resistance bands or water bottles.
  • TRX Pistol Squats: Perform regular squats or use a chair for support.
  • Plank Kickouts + Shoulder Taps: Simplify by performing shoulder taps from the knees.
  • Russian Twists: Do the move without added weight for an easier option.
  • 4 Punch Sprawl + Kick: Modify by removing the kick or doing a slow burpee.
  • Single Kettlebell Swings: Use a heavy book or any safe, weighted object.
  • TGUs: Practice without weight to master the form first.

Tips for Maximizing Your Workout

  1. Warm Up: Engage in 5-10 minutes of light cardio and dynamic stretches to prepare your body.
  2. Form Matters: Focus on executing each movement with proper form to avoid injuries.
  3. Steady Pace: Maintain a consistent pace and take breaks if needed.
  4. Stay Hydrated: Keep water on hand and sip throughout the workout.
  5. Cool Down: End with a cooldown routine, including static stretching to aid recovery.

Share your Ciao Bella WOD experience on social media and tag us. Let’s inspire each other to stay committed to our fitness goals!

Are you ready to embrace the strength and grace of the Ciao Bella WOD? Sign up for a free trial class at the Academy of Self Defense in Santa Clara or join our community for more exhilarating workouts. Visit our website to start your fitness journey today!


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