Pick Your Song – Academy of Self Defense

Decide Your Track: Transfer to the Beat, Burn with Goal

In the present day’s GRIT exercise is a vibe—and a burner. Decide Your Track is all about management, core, and inventive motion. You’ll cycle by six highly effective supersets that alternate between pulsing, holding, lifting, and driving your muscle groups with focus.

The twist? You get to decide on the soundtrack. Meaning YOU set the tempo, the temper, and the power. Whether or not you’re coaching on the Academy of Self Protection in Santa Clara or doing this as a house exercise, this one’s made to suit your movement.

How It Works:
Every pair features a power transfer plus a core crusher or burn finisher.
You’ll go for 45 seconds of every motion, relaxation 15 seconds between supersets.
Loop it for two–3 full rounds relying in your time and power.

The Motion Playlist:

1. Hearth Hydrants + Pulses
   Goal: Glutes & hips
   Begin on all fours, carry your leg to the aspect (like a hearth hydrant), then pulse on the high. Really feel that burn!
2. Sumo Squats + Upright Rows
   Goal: Legs, glutes, shoulders
   Sink right into a wide-stance squat, then comply with with a robust upright row utilizing a kettlebell or dumbbell.
3. Crunches + Leg Lifts
   Goal: Abs
   Traditional crunches up high, leg lifts down low. Complete core engagement with no tools wanted.
4. Single-Leg Glute Bridge + Pulses
   Goal: Hamstrings & glutes
   Press by one foot, carry your hips, then pulse on the high. Change legs midway by.
5. Suitcase Lunge + Maintain
   Goal: Quads, glutes, core
   Lunge whereas holding weight in a single hand (like a suitcase), then pause within the backside place for an isometric burn.
6. Wrestler Reachovers + Flutter Kicks
   Goal: Obliques, core, and coordination
   Attain one arm throughout the physique in a wrestler-style twist, then hit the bottom and flutter kick quick!

Gear Wanted:

• Mat
• Dumbbell or kettlebell (non-compulsory for rows and lunges)

Ability Degree: All ranges welcome
Time: 20–half-hour relying on rounds

Residence Exercise Choices:
No weights? No downside. Use water bottles, jugs, or go bodyweight-only. What issues most right here is kind and management. Should you’re doing this solo at residence, seize your favourite 20–30 minute playlist and use it to maintain your timing.

Modifications:

• Newbie: Cut back motion time to 30 seconds. Do bridges with each toes.
• Superior: Add resistance bands, elevate toes for glute bridges, or pause longer in holds.

Tricks to Crush This WOD:

• Select songs that encourage you to maneuver. Decide a beat you possibly can match reps to.
• Give attention to managed motion—don’t rush the pulses or lifts.
• Breathe with intention. Exhale on the trouble.
• Stretch these hips and shoulders post-WOD.

Why You’ll Love It:
Decide Your Track is enjoyable, versatile, and nonetheless delivers severe outcomes. It’s an important mixture of power coaching, core work, and endurance, all wrapped right into a beat-driven format that brings life to your exercise.

Be part of us on the Academy of Self Protection in Santa Clara, the place the GRIT program retains issues thrilling, difficult, and community-focused. Begin your FREE two-week trial and are available transfer to the beat with us.

Need the total rundown of the GRIT health program? Study extra here.