Velocity Blast – Academy of Self Defense


Maximize Your Momentum with the “Velocity Blast Circuit” Workout

Welcome to the “Velocity Blast Circuit” workout, a dynamic and high-intensity circuit designed to boost your strength, agility, and cardiovascular fitness. This session, offered at the Academy of Self Defense in Santa Clara, is a key component of our GRIT fitness program, celebrated for pushing participants through diverse and vigorous exercises that challenge the body and mind. Perfect for those who thrive on high-energy routines, the “Velocity Blast Circuit” involves two rounds of powerful exercises followed by an intense striking and core session, making it ideal for enhancing overall physical conditioning and explosive power.

The “Velocity Blast Circuit” workout is structured to keep your energy high and your body moving, ensuring a comprehensive workout that targets all major muscle groups. Whether you’re performing renegade rows to build upper body and core strength or executing clapping pushups to improve power and coordination, each exercise is chosen to contribute to a balanced and effective fitness regimen. Ready to blast through your workout with velocity and vigor? Let’s get into the details of the “Velocity Blast Circuit.”

The “Velocity Blast Circuit” Workout Breakdown

This intense workout is designed to keep the pace fast and the intensity high, offering a series of challenging exercises performed in two rounds, with a robust inter-round session to maximize cardiovascular and muscular endurance. Here’s what you’ll be tackling:

Circuit Exercises:

  • 15 Renegade Rows: Start with renegade rows, combining a plank with a dumbbell row to target your core, back, and biceps.
  • 15 Clapping Pushups: Move on to clapping pushups, an explosive upper body exercise that enhances arm strength and fast-twitch muscle fibers.
  • 15 Box Jumps: Continue with box jumps, which are great for building lower body strength and improving explosive power.
  • 15 Shoulder Presses: Perform shoulder presses to develop shoulder strength and stability.
  • 15 Situps: Include situps to strengthen the abdominal muscles and enhance core endurance.
  • 15 Squat Jumps: Do squat jumps to combine lower body strength training with cardiovascular intensity.
  • 15 Kettlebell Swings: Execute kettlebell swings to work the hips, glutes, and hamstrings while also boosting overall body power.
  • 15 Burpees: Conclude each round with burpees, a full-body exercise that improves strength, agility, and endurance.

Between Rounds:

  • 200 Punches: After completing the first round, engage in 200 punches to keep your heart rate up and enhance upper body endurance.
  • 100 Kicks: Continue with 100 kicks to improve balance, flexibility, and leg strength.
  • 50 Bicycle Crunches: Finish the inter-round session with 50 bicycle crunches, targeting the oblique muscles and further strengthening your core.

Tips to Excel in the “Velocity Blast Circuit” Workout

  • Stay Hydrated: Keep water nearby to ensure you stay hydrated throughout this high-intensity workout.
  • Pace Yourself: While it’s important to maintain a high velocity, manage your energy to maintain good form throughout both rounds.
  • Focus on Form: Given the fast-paced nature of the workout, maintaining proper form is essential to maximize benefits and minimize injury risk.
  • Cool Down Properly: After completing the workout, take time to cool down with stretching and light cardio to aid recovery and reduce muscle stiffness.

Join Us for an Explosive Fitness Experience

Feeling motivated to tackle the “Velocity Blast Circuit” workout? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this and many other high-intensity workout experiences. 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 Academy of Self Defense.

The “Velocity Blast Circuit” workout is more than just a physical challenge; it’s an opportunity to push your limits, enhance your physical fitness, and achieve exceptional results in a supportive and energetic environment. Are you ready to blast through your fitness goals with velocity and power?


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