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.

Here is the link to our talk: https://youtu.be/Lt3o1aW2bIc

If you click the Discussion tab on the left and go back to 3/14 you can see my original post of resources. An addition to that is www.readinga-z.com They have leveled readers and you can search by subject, genre, level, etc. A lot of them come with activities and reading guides which is great for independent work, especially if you have an independent reader. They have a free trial that will let you download quite a bit before it cuts you off.

Another thing I forgot to mention in my live chat….our “quarantine journals” are a nod to the fact that some day our kids’ kids and grandkids will think it’s crazy that they lived through this time and will ask what it was like and what they did. While it doesn’t speak to how it has felt, it includes each day’s checklist and their school work, as well as copies of any writing or letters they do. I have thought in past about how my great grandparents were alive during the pandemic of 1918 and were growing their families during that time…which must have been a little scary and weird! I am obviously thinking about it a lot now and how I’d love to be able to ask them about it. I explained to the kids how years from now people will ask about this time period in the same way we ask about that time period and they can look back at their journals. In my journal I just make notes about how things are going for our family and as changes have been made to shelter in place orders, etc. I’m not a journaler usually but this feels like a little bit of history.

And one last thing…I know I mentioned it but please don’t take anything I’ve said/shared as some indicator as peace and perfection in the Kelly household! There is love and gratitude and fun, as well as yelling, frustration, and general sense of going absolutely nutty. And that’s ok

Our kids won’t know most of these people but at least I’m excited to have Sean Astin read me a story 😁 https://www.storylineonline.net/?fbclid=IwAR1JcT5sFi0_S8CnHXCsSOc6rkL6FaupCY7DXB6pQxBX1JuWAm5lVzjUr1o

We use this site for astronaut storytime, but they have cool science videos too! https://storytimefromspace.com/?fbclid=IwAR1cm_5HoN76gPHQnPHKkzMo-Su0hCsCXuhnf1pA95vivYC6yNUqp9Nouzo

A list of great resources! http://www.amazingeducationalresources.com/

This is a link to a post about educational programming on KVIE. https://www.facebook.com/KVIEPBS/photos/a.59993774642/10158023481344643/?type=3&theater

This has been widely shared but is a nice visual way to think about structuring your day! https://www.facebook.com/NESCApc/photos/a.10152728574122536/10156740579012536/?type=3&theater

Another good way to help kids understand:

https://www.npr.org/sections/goatsandsoda/2020/02/28/809580453/just-for-kids-a-comic-exploring-the-new-coronavirus

I know our kids’ school will be doing virtual learning but these are helpful. And when in doubt, read read read! Then write about it and talk about it!

This is available every day at 10am our time and viewable any time after that! Fun for everyone, especially if you remind your kids that this is the author of Knufflebunny and the Elephant and Piggie series.

Monday at noon! Adult & Jr jiujitsu on zoom & fb live. We will have a class online every Monday at noon for ages 10 and up. This class will feature a warm up, movement, and some jiujitsu technique.

In the afternoon we will have a family jiujitsu class at 4. Family jiujitsu will be on fb live and archived on the website for those who want to practice on their own schedule.

Please check in to our schedule on the website for class schedule. We hope to continue to add to the schedule until we are able to resume classes.

Class schedule this week.

Some classes are on zoom, some are on fb live. Some will be archived on the website.

Join us!

Class schedule this week.

Some classes are on zoom, some are on fb live. Some will be archived on the website.

Join us!