Here are classes for tomorrow. As always, push yourselves and do your best. Don’t worry about doing everything perfectly and never push yourself past your safety zone.
These are designed for students that don’t have another training routine or program, so if you’re doing something else that is totally okay.
Communicate on the forum if they are too easy or too hard, or if you have any questions.
Also, don’t do two workouts in one day. Go for a light jog as your first or second workout if you want to break a sweat twice in one day.
12pm All Levels Bjj
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)
3×10 squats
3×10 push-ups
2x 20 lunges
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. Tabada sets
20 seconds Squats/10 seconds rest x8 (4 minutes total)
3 minute rest
20 seconds Mountain Climbers/10 seconds rest x8 (4 minutes total)
3 minute rest
20 seconds Full Body sit-ups/10 seconds rest x8 (4 minutes total)
3 minute rest
C. 300 seconds of Forward Leaning Rest (take breaks as needed, but try and get right back to the position and push yourself to hold it as long as possible before taking another break)
D. Stretches
10 minutes Cooldown stretching:
2 minutes butterfly
2 minutes straddle
2 minutes pigeon
2 minutes inverted
2 minutes sumo
6pm Basics Bjj
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)
3×10 squats
3×10 push-ups
2x 20 lunges
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. 5×5 squats 30 sec hold after each set (take breaks between sets as needed)
5×5 push-ups 30 Forward Leaning Rest after each set (take breaks between sets as needed)
*you can mix these in to a power set*
C. Stretches
10 minutes Cooldown stretching:
2 minutes butterfly
2 minutes straddle
2 minutes pigeon
2 minutes inverted
2 minutes sumo
7:10pm NoGi
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)
3×10 squats
3×10 push-ups
2x 20 lunges
3×3 jump squats
3×3 tuck jumps
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. 30 min workout circuit
1. 60 sec squats
2. 60 sec Foward Leaning Rest
3. 60 sec full body sit-ups
4. 60 sec lunges
5. 60 sec mountain climbers
C. Six sets, no break between sets or rounds
10 minutes Cooldown stretching:
2 minutes butterfly
2 minutes straddle
2 minutes pigeon
2 minutes inverted
2 minutes sumo
