WOD: Hearts & Abs – Academy of Self Defense


Are you looking for a workout that will challenge both your cardio and core? Look no further than HEART & ABS, our Workout of the Day at the Academy of Self Defense. This high-intensity circuit workout, led by Coach Serra, will test your endurance and power, while also targeting your core.

The workout starts off with Bunny Hop Burpees, an exercise that will get your heart pumping and your legs moving. It’s followed by AB Spring Ups, a core-intensive exercise that will work your abs and lower back. Then, you’ll perform 3-Way Pushups, which will target your chest, triceps, and shoulders.

After that, you’ll move on to Bag Work & Sprawl Calls, an exercise that will work your full body and improve your overall strength. Following that, you’ll perform Jump Squats, an exercise that will target your legs and glutes.

The next exercise, Reverse Crunches, will target your abs and oblique muscles. Hollow Plank, will work on core stability and endurance. Front Kicks, will work on your legs and core. Power Bag hits, will work on your full body strength and power. Finally, you’ll perform Wrestler Sit Outs, which will target your abs, lower back and hips.

This circuit workout will challenge your endurance and power, while also targeting your core. Sign up for Coach Serra’s class at the Academy of Self Defense and take the first step towards reaching your fitness goals. Challenge yourself and try HEART & ABS today!



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