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