Grit Core 500 – Academy of Self Defense

Power Up with GRIT Core 500

Get ready to challenge your core strength and endurance with today’s workout: GRIT Core 500. The GRIT program at the Academy of Self Defense in Santa Clara presents this intense core-focused WOD that consists of 500 reps of various exercises. This workout is designed to target every part of your core, enhancing your strength, stability, and overall fitness. Suitable for all fitness levels, this routine will leave your core feeling strong and engaged.

What to Expect in Today’s WOD

GRIT Core 500 is structured to include 10 exercises, each performed for 50 reps. The goal is to complete all 500 reps as quickly as possible while maintaining proper form and technique.

Workout Structure:

1. 50 Plank Knee Ins:
   • In a plank position, bring your knees towards your chest one at a time to engage your core and lower abs.
2. 50 Straight Leg Pulls:
   • Lie on your back with legs straight up, then lower one leg at a time, alternating, while keeping your core tight.
3. 50 Hollow Hold Side Rocks:
   • Hold a hollow body position and rock side to side to engage your entire core, especially your obliques.
4. 50 Knee Tuck Rocks:
   • In a seated position, tuck your knees to your chest and rock back and forth, engaging your abs and hip flexors.
5. 50 Rotational Side Planks:
   • Perform side planks with a rotation, reaching under your body and extending your arm up, to target your obliques and shoulders.
6. 50 Hip Thrusters:
   • Lie on your back with knees bent and lift your hips towards the ceiling, squeezing your glutes and engaging your core.
7. 50 Sprinter Sit-Ups:
   • Perform sit-ups with a twist, bringing your opposite elbow to your knee to engage your entire core and mimic a running motion.
8. 50 Straight Leg Crunches:
   • Perform crunches with your legs straight up, targeting your upper abs.
9. 50 Reverse Leg Pulls:
   • In a lying position, lift your legs towards the ceiling and pull them back down, engaging your lower abs.
10. 50 Spiderman Planks:
    • In a plank position, bring your knee towards your elbow, alternating sides, to work your obliques and core.

Exercise Modifications and Equipment Alternatives

No access to specific equipment? Here are some modifications:

• Plank Knee Ins / Spiderman Planks: Perform on your knees if needed.
• Straight Leg Pulls / Reverse Leg Pulls: Bend your knees slightly if you feel strain in your lower back.
• Hollow Hold Side Rocks / Knee Tuck Rocks: Modify by holding the hollow body position or knee tuck without rocking if needed.
• Rotational Side Planks: Hold a static side plank if rotations are too challenging.
• Hip Thrusters: Use a bench or step to increase difficulty if desired.
• Sprinter Sit-Ups / Straight Leg Crunches: Modify by bending your knees slightly if needed for comfort.

Tips for Maximizing Your Workout

1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
2. Focus on Form: Proper technique is crucial to prevent injuries and ensure you’re getting the most out of each exercise.
3. Pace Yourself: Maintain a steady pace to complete all reps while keeping good form.
4. Stay Hydrated: Keep water handy and take sips during brief rest periods.
5. Cool Down: Finish with a cool-down session, including static stretches to aid muscle recovery and improve flexibility.

We love seeing your progress! Share your GRIT Core 500 workout experience on social media and tag the Academy of Self Defense. Let’s inspire and motivate each other to reach our fitness goals.

Ready to experience the power of the GRIT program firsthand? Sign up for a free trial class today and join our online community for more dynamic and challenging workouts.