Basics/All Levels/NoGi Workout #5

“Thus I urge you to go onto your greatness if you believe it is in you. Think deeply and separate what you wish from what you are prepared to do.”

Percy Cerutty

A. Warm up:
10 min of light cardio (jogging, exercise bike, jump rope, or alternate between 100x reps of jumping jacks/frankenstein’s/high knees-high ankles in place)

4×10 squats
4×10 push-ups
2x 20 lunges
3×20 curl-ups
3×10 shoulder dislocate (you can use pvc pipe/broom handle/or even your belt)
3x 10 goodmornings (you can use pvc pipe/broom handle/or even your belt)
*you can mix these up into power sets, or triple power sets*

B.
20x full body sit-ups
10x sit throughs
5x jump squats (squats if jumps are too much)
2 min light recovery movement (jogging, jogging in place, etc.)
2 min rest

(Do the circuit five times)

C.
300 sec Foward Leaning Rest (take breaks as needed, but try and push it!)

10 minutes Cooldown stretching:
2 minutes butterfly
2 minutes straddle
2 minutes pigeon
2 minutes inverted
2 minutes sumo