I woke up this morning, fully energized after a long day of NBA and Christmas movies on the TV yesterday. I desperately wanted to roll but my gym was closed. So I decided to do a 30 min core BJJ workout at home. Every one of these exercises directly relates to a Jiu Jitsu specific move. I did each exercise for 3 sets of 20 reps with about 20 seconds in between.
Exercises:
Hop Overs (cross your arms as if going for an armbar and hop over the invisible body underneath you)
Elbow Get Ups (think Kimura)
Triangles
Planks (20 sec per set with 10 sec break)
Hip Thrusts (superset)
-Crunches
Closed Guard Situps
Double Leg Raises
Bicycles
Hindu Push Ups
Showing posts with label Home based workout. Show all posts
Showing posts with label Home based workout. Show all posts
Monday, December 26, 2011
Saturday, December 17, 2011
Solo workout day
I was not able to make it to class today so I decided to try a light home workout that uses BJJ specific movements to work on muscle memory, flexibility, and core strength.
I did 3 circuits of the following:
Triangles
Alternating elbow situps (as if performing a Kimura from the ground)
Armbar drill (sitting on knees, imagine being mounted. Quickly plant your hands into the invisible sternum and rotate for the armbar)
Hindo pushups
Knee to squats
Straight leg situps
Planks
Inverted situps
Next time I would also like to incorporate:
In and outs
Hip thrusts
Turkish get ups
Hip Heisting (found on youtube. Its back to front movement rotating heel to foot)
Sprawls
Hip escapes
Foot circles
Bridging (from your back, lift up, rotate on to elbows to all 4's. Then roll back on to the back)
Shrimping/Elbow escapes
Collar Choke situps
I did 3 circuits of the following:
Triangles
Alternating elbow situps (as if performing a Kimura from the ground)
Armbar drill (sitting on knees, imagine being mounted. Quickly plant your hands into the invisible sternum and rotate for the armbar)
Hindo pushups
Knee to squats
Straight leg situps
Planks
Inverted situps
Next time I would also like to incorporate:
In and outs
Hip thrusts
Turkish get ups
Hip Heisting (found on youtube. Its back to front movement rotating heel to foot)
Sprawls
Hip escapes
Foot circles
Bridging (from your back, lift up, rotate on to elbows to all 4's. Then roll back on to the back)
Shrimping/Elbow escapes
Collar Choke situps
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