With the Covid-19 outbreak spreading throughout the world, many Jiu Jitsu practitioners are having to self isolate at home and at the very least practice social distancing. Many governments throughout the world are putting measures in place to help 'flatten the curve' of the spread of the virus, because of this Jiu Jitsu practitioners are having to find ways to stay active from home.
At Fighters Market Europe we decided to provide you with some home workouts to help you keep active while you self isolate.
We have asked Tim Holmes a former Professional Rugby League Player and Super League Strength and Conditioning Coach to provide us with some home workouts. He now runs “Holmes From Home” a sports performance business looking at athletic movement and development. He is familiar with Brazilian Jiu Jitsu and has provided different workouts to keep the practitioner active while in self isolation. The workout today will require a dumbbell, most Jiu Jitsu practitioners have one or a similar piece of equipment like a kettlebell !
Here focus on the quality of the reps not just quantity. Make sure each rep is as perfect as you can make it.
20 x Tempo Goblet Lunge
Rest 1 min
Get through these as fast as you can !
200m run (run 20 secs out and then get back and try and maintain distance in 40sec through workout) / If you cant get out, High Knees on the spot for 1min 30 seconds.
15 Air Squats
10 DB Snatch
Try it out and hopefully it challenges you, if not you can always adjust the numbers of each exercise or take less rest between rounds and let us know how you get on ! Keep checking our Facebook and Blog Page on the Fighters Market Website as we will regularly be posting more workouts to help you get through this difficult period and before long we will be back on the mats training Jiu Jitsu !
Thank You to Tim Holmes of @holmesfromhome for the workout plan