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 beauty of these workouts provided is that they require no equipment whatsoever.
On the start of every minute for 7 mins
Here perform a set of Press ups. However Don’t burn out aim is keep consistent number. Aim for 10-20 / as many as you can do for around 30 seconds to give yourself some rest.
Running Clock for 3 cycles (18min total)
Here every 1 min requires your max effort, continuously changing between exercises until the rest minute.
0-1: Jump Squat
1-2: Sit Up
3- 4: Air Punches with small weight
4-5: Lateral Lunge
This work out should take your around 30mins !
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