At Home Workout #3

Tomorrow we’re going to experiment with trying Facebook live to share our workouts – one in the morning for kids, and one in the evening for adults so check our FB page for updates. For now, here’s the scoop for today. Just like before, pick and choose what you like. Add in your own business. Move. Stay strong.

For the warmup, do 10 leg circles each side, 10 leg kicks, and 10 drinky birds. Then do 3 rounds of 5 reverse burpees, 3/3 cossack squats, and 30 seconds of paleo chair. Check the video for demos and variations.

Bacon? Who doesn’t love bacon? Today in the gymnastics skill, we work frying the bacon and balance jumps. Do 5 sets, 8 reps of each movement back and forth and we guarantee you’ll get better at them!

Kicks are awesome but you know what’s even better? Punching after you miss a kick so you don’t get nailed in sparring, so that’s what we’re doing for striking skills today. And even better than that is to angle out with a jab as you kick so your poor opponent can’t get a bead on you. Watch the video to see the sequence I lay out for you.

Ever find yourself in side control, trying to recover guard and you just can’t? Practice moving to quarters. It’s more of a wrestling move than a BJJ one but GOOD NEWS – wrestling works in BJJ – it’s all grappling skills, bro. Also, do some forward rolls. Falling and knowing how to roll safely is pretty much the most valuable martial arts skill ever.

Where do you look when you do your form? Not sure? Play this game today. Trying looking at your attack first, then through your attack, and then off into the wild blue yonder. What do you notice with each version of today’s kata focus?

Burpees! 21,15,9: V-ups and Burpees. It hurts when you do it and the best part is being done but at least… it will be over soon? Do the conditioning.

Got tight shoulders? Want to be able to do the splits? Do the mobility work today.

Hard work!