Noon Class/Basics/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
3×10 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.
Big 55
1. Jumping Jacks
2. Squats
3. Push-ups
4. Mountain climbers
5. Full Body sit-ups

Start with 10 reps of each, then 9, then 8, all the way down to 1 rep of each. Take breaks as needed, but try push yourself. It gets easier as you go down.

C.
30 sec squat hold/30 sec rest x 4

Rest 3 minutes

30 sec mountain Climbers/ 30 sec FLR x4

Rest 3 min

30 sec lunges/30 sec rest

D. Stretches
10 minutes Cooldown stretching:
2 minutes butterfly
2 minutes straddle
2 minutes pigeon
2 minutes inverted
2 minutes sumo

9am kids/juniors class.

A. Help your parents with chores for 20 minutes

B. play your favorite sport (dribble a basketball, kick a soccer ball, throw a baseball or softball in the air and catch it, etc.) for 20 minutes,

C. read your favorite book for 10 minutes.

Competition class

A. 10 minute light cardio (preferably jogging)

B. 1 burpee/sprint 100 yards (or 200 high knees in place)
2 burpees/sprint 90 yards (or 200 high knees in place)
3 burpees/80 yards (or 180 high knees in place)
4 burpees/70 yards (or 140 high knees in place)
5 burpees/60 yards (or 120 high knees in place)
6 burpees/50 yards (or 100 high knees in place)
7 burpees/40 yards (or 80 high knees in place)
8 burpees/30 yards (or 60 high knees in place)
9 burpees/20 yards (or 40 high knees in place)
10 burpees/10 yards (or 20 high knees in place)
*use, walking back to your starting line as your recovery

C. 10 minutes light cardio (preferably jogging)

So, you can do it in place at your house if you don’t have a place to run, but it would be better to run if possible. I used to do this workout in place of competition class when I was close to competition. Push yourself, be safe, and if you can’t do it all- no worries. But if you can sprint, it will push you to your max.

Basics/All Levels/NoGi workout 3

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
3×15 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.
10×10 squats
10×10 push-ups
10×20 curl-ups
(Broken up and mixed together as needed)

C.
30 sec split jump squats/30 sec rest (do lunges if Split jumps are too much) x4

3 minute rest

30 sec mountain climbers/30 sec rest ×4

3 minute rest

30 sec full body sit-ups/30 src rest

D.
Cool down stretching
10 minutes Cooldown stretching:
2 minutes butterfly
2 minutes straddle
2 minutes pigeon
2 minutes inverted
2 minutes sumo

Basics/All Levels/NoGi workout 3

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
3×15 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. 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

Saturday workout #4

Warm up:
Run 10 minutes (warm-up pace)

Then:
15x 30 sec sprint/90 sec recovery jog (no breaks)

Cool down:
Run 10 minutes (easy pace)

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

Basics/All Levels/NoGi Workout 6

“Once you accept defeat, it becomes easy to lose. If defeat comes, face it and take it, but don’t accept it.”

Pete Rose

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
3×15 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. 10×10 push-ups
10×10 squats
10×10 full body sit-ups
(Mix up as needed)

C.
20 sec mountain climbers/10 rest x8
2 min rest
20 sec curl-ups/sec rest x8

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

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
3×15 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. 10×10 push-ups
10×10 squats
10×10 full body sit-ups
(Mix up as needed)

C.
20 sec mountain climbers/10 rest x8
2 min rest
20 sec curl-ups/sec rest x8

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

Saturday workout #7
Stand in one corner of a room.

Do 20 burpees.

Now run to another corner of the room and do 19 burpees.

Run to another corner and do 18.

Repeat the pattern until you reach 1 burpee.

Rest only as needed.

Workout #8

“I will do today what others won’t, so I can do tomorrow what others can’t.”

Jerry Rice

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)

3×15 squats
4×10 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.
20 sit-ups
15 squats
10 push-ups
5 jump squats
Jog (or run in place) 3 minutes

Do this 5 times with 2 minute breaks in between

C.
30 sec lunges/30 sec rest x4

2 minute rest

30 sec mountain climbers/30 FLR x4

5x 20 curl-ups

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

Friday – April, 3rd schedule is women’s class at 9:30am and family class at 4pm! Join in live!

Class will be held on zoom in the morning at fb live in the evening.