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 minute every minute for 12 mins.
*set a timer for 12 minutes and complete the below work if you finish with time to spare every minute, that is your rest !
(adjust numbers to complete first round in around 40sec);
3 x Burpee
10 x Press Ups
15 x Squats
For time; Complete these as quick as you can !
4 rounds to finish !
Complete ten reps of each of these five exercises 4 times. Between Each round take a 1 - 2 minute break to recover depending on your fitness level.
10 x Press Ups
10 x Jump Lunge
10 x Sit Up
10 x Squat
10 x Burpee
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 !
Thank You to Tim Holmes of @holmesfromhome for the workout plan