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