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