Manny’s Sweat Symphony – Academy of Self Defense

Get Ready for Manny’s Sweat Symphony

Prepare yourself for a workout that will push your limits and get you sweating! The GRIT program at the Academy of Self Defense in Santa Clara presents today’s WOD: Manny’s Sweat Symphony. This high-intensity circuit combines strength, cardio, and core exercises to challenge your entire body and elevate your fitness level. Suitable for all fitness levels, this routine will leave you feeling accomplished and energized.

What to Expect in Today’s WOD

Manny’s Sweat Symphony is designed as a circuit workout with alternating periods of intense exercise and rest. Each pair of exercises is meant to target different muscle groups and keep your heart rate up.

Workout Structure:

1. Ground and Pound / Rest:

• Ground and Pound: Perform rapid punches while in a plank or mounted position to engage your core, shoulders, and arms.
• Rest: Take a short break to recover.

2. Power Jacks / Sprawls:

• Power Jacks: A dynamic jumping jack variation that increases cardio intensity and engages your legs and core.
• Sprawls: Quickly drop to a plank position and jump back up to improve agility and full-body strength.

3. Push-Ups / Shoulder Taps:

• Push-Ups: Build upper body strength focusing on your chest, shoulders, and triceps.
• Shoulder Taps: While in a plank position, tap your opposite shoulder to engage your core and stabilize your shoulders.

4. Sit-Up + 3 Strikes / Wipers:

• Sit-Up + 3 Strikes: Perform a sit-up followed by three quick punches to work your core and upper body.
• Wipers: Lie on your back with your legs up, moving them side to side to engage your obliques and lower abs.

5. Shoulder Press / Weighted Lunge:

• Shoulder Press: Strengthen your shoulders and upper arms with an overhead press.
• Weighted Lunge: Hold weights while performing lunges to build leg strength and stability.

6. Butterflies / Heel Touches:

• Butterflies: Lie on your back with your feet together, moving your knees up and down to engage your hips and core.
• Heel Touches: Lie on your back with knees bent, reaching side to side to touch your heels and target your obliques.

Exercise Modifications and Equipment Alternatives

If you don’t have access to specific equipment, here are some modifications:

• Ground and Pound: Perform shadow boxing if you don’t have a punching bag.
• Power Jacks / Sprawls: No equipment needed; adjust intensity as required.
• Push-Ups / Shoulder Taps: Modify push-ups to knee push-ups if needed.
• Sit-Up + 3 Strikes / Wipers: No equipment needed; focus on form.
• Shoulder Press / Weighted Lunge: Use dumbbells, water bottles, or any weighted household item.
• Butterflies / Heel Touches: No equipment needed; adjust intensity as required.

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 sets effectively.
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 Manny’s Sweat Symphony 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.