Saturday challenge:

Workout 13

Run a 5k for time

Workout 12

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-throughs
10 squats
5 squat jumps

Five rounds, take breaks as needed

C.
5x 40 sit-ups

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

Workout #11

“A life is not important except in the impact it has on other lives.”

Jackie Robinson

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)

3×20 squats
3×15 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.

30 sec squats/30 sec hold in sqaut × 4

3 min break

30 sec Mtn ClImbers/30 sec FLR x 4

3 min break

30 sec sit-ups/30 sec hold feet and head off the ground in a leg lift position

C.
Run 30 minutes (light jog)

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

Workout 10 for Saturday morning

The “500”!!!

250 sit-ups
150 squats
100 push-ups

(Break up into sets, power sets, triple power sets, etc. Whatever works for you)

Take breaks as needed

Workout 9

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.
Big 55
Squats
Push-ups
Sit-ups

Start at 10 of each, then 9 of each, all the way down to 1

C.
300 sec FLR

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

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

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