Looking for a workout that challenges both your cardio and your core? Look no further than HEART & ABS, the workout of the day at Self Defense Academy. Led by Coach Serra, this high-intensity circuit in his training tests your endurance and power while targeting your core.

Your workout begins with a Bunny Hop Burpee. This is an exercise that gets your heart pumping and your legs moving. Followed by the AB Spring Up, a core-focused exercise that works the abs and lower back. Next, do a 3-way pushup that targets your chest, triceps, and shoulders.

Then move on to bag work and sprawl calls, exercises that work the whole body and improve overall strength. Followed by a jump squat that works your legs and buttocks.

The next exercise, the reverse crunch, targets your abs and oblique muscles. Hollow planks work on core stability and endurance. Front kicks work your legs and core. The Power Bag Hit works on strength and power throughout the body. Finally, perform a wrestler sit-out. This targets your abs, hips, and hips.

This circuit training targets your core while challenging your endurance and power. Sign up for a Thera Coach class at the Academy of Self Defense and take the first step toward achieving your fitness goals. Challenge yourself and try HEART & ABS today!



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Blue Training Academy was developed in 2018 as a educational and training facility for continuing education and certification courses. Blue Training Academy is an educational institution that allows for all sectors of the public and Criminal Justice field to gain ongoing training and education.

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