Full Spectrum Burn – Academy of Self Defense

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Are you ready to ignite your fitness journey and experience a workout that challenges every muscle in your body? Look no further than today’s Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara—dubbed the “Full Spectrum Burn.” This all-encompassing routine is designed to enhance your strength, flexibility, and cardiovascular health, all while keeping you energized and engaged.

What’s in the Full Spectrum Burn? The Full Spectrum Burn is a comprehensive, full-body workout that involves three intense rounds of eight different exercises, combined with jump rope intervals. This workout is not only great for building muscle and burning calories but also perfect for improving overall athletic performance. Let’s break down what you’ll be doing:

Workout Structure:

  • 20 KB Swings: Perfect for boosting your posterior chain strength.
  • 20 Box Jumps: Increase your explosive power and leg strength.
  • 20 Oblique Crunches (each side): Target your core, specifically the oblique muscles.
  • 20 KB Glute Bridges: Strengthen your glutes and improve lower back health.
  • 20 Decline Push-Ups: A challenging variation that enhances upper body strength.
  • 20 TRX Rows: Work the back muscles, improving posture and core stability.
  • 20 OH (Overhead) Walking Lunges: Boost leg and core strength while improving balance.
  • 20 Triceps Dips: Focus on the arms, particularly the triceps.

Between each round:

  • 100 Jump Ropes: Keep your heart rate up and improve coordination and stamina.

Customize Your Workout This WOD is scalable to different fitness levels. Beginners might opt for lighter weights or fewer reps, while more advanced athletes can increase the kettlebell weight or add more rounds to push their limits. No TRX or box? No worries—substitute with bodyweight rows and step-ups to maintain intensity.

Tips to Maximize Your WOD For the best results with the Full Spectrum Burn, focus on maintaining good form throughout the workout to prevent injuries. Hydrate well and consider a dynamic warm-up to get your muscles ready for the action. Post-workout, don’t skip the cool-down—give your body a chance to recover with some stretching.

Get Involved Ready to take on the Full Spectrum Burn? Grab your gear and join us at the Academy of Self Defense! Don’t forget to share your workout pics and progress using #GRITWOD and #AcademySelfDefense. Let’s build strength and resilience together!

Join Us Feeling inspired? Join our GRIT fitness program and be a part of our thriving community at the Academy of Self Defense. For more information and to sign up for a free trial class, visit our website at academyselfdefense.com.

Don’t miss out on our special group fitness classes this weekend in Santa Clara. Come and experience the power of community and shared fitness goals!

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