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Solo Jiu Jitsu Exercises for Beginners

(Step-by-step workouts to build strength and cardio at any fitness level)

by

Ken Primola

Brazilian Jiu Jitsu Black Belt 2021 All Rights Reserved

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Disclaimer:

No part of this publication may be reproduced, stored in any retrieval system, or transmitted in any form or by any means, electronic, mechanical, scanning,

photocopying, or otherwise except as permitted under Sections 107 or 108 of the 1976 US Copyright Act, without prior written permission of the author.

Limit of Liability/Disclaimer:

The author makes no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaims all warranties, including without limitation warranties of fitness for a particular purpose. The advice and strategies contained herein may not be suitable for every situation.

The author is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought.

Please consult your doctor/physician before engaging in any physical activities contained in this book.

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Table of Contents

(Each Page You Click on Will Allow You to Click Back To The Table Of Contents)

Introduction ... 5

Chapter 1 Getting Started (How to Use This Booklet, Physical Capabilities and What to Wear) ... 6

Chapter 2 Pre-Workout Food, 4 Practical Nutrition/Exercise Habits and Supplements ... 8

Chapter 3 The Mental Game ... 12

Chapter 4 Pre-workout warm up/walk-throughs ... 15

Exercise 1 Forward Roll... 17

Exercise 2 Backward Roll ... 18

Exercise 3 Elongated Hip Escape ... 19

Exercise 4 Hip Escape in Place ... 20

Exercise 5 Front Hip Escape ... 21

Exercise 6 Inversion Front Roll ... 22

Exercise 7 Inversion Back Roll ... 23

Exercise 8 Alligator Press ... 24

Exercise 10 Back High leg ... 26

Exercise 11 Kick Thru ... 27

Exercise 12 Bear Crab Roll ... 28

Exercise 13 Backwards Crab Walk ... 29

Exercise 14 Bear Crawl... 30

Exercise 15 Hip Lifts ... 31

Exercise 16 Leg Circles ... 32

Exercise 17 Neck Bridge Hip Heist... 33

Exercise 18 Pendulum... 34

Exercise 19 Butterfly Come Up ... 35

Exercise 20 Sprawl Back Up ... 36

Exercise 21 Sprawl to Re-shot ... 37

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Chapter 6 The Daily Routines ... 38

5 Minute Routines ... 39

10 Minute Routines ... 41

15 Minute Routines ... 46

Chapter 7 Moving Forward ... 56

Chapter 8 What’s Next? ... 58

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Introduction

:

From Little Sparks May Burst a Mighty Flame

Jiu Jitsu changes lives both physically and mentally.

The solo Jiu Jitsu exercises in this booklet will prove to be most beneficial to facilitate your fluidity, mobility, cardio and efficiency when it comes to the Jiu JItsu mat. Your overall health in general may greatly improve from doing these routines.

These exercises utilize bodyweight. The impact on your joints will be minimal.

From my experience success is about momentum and productive habits.

Embarking upon this challenge may lead to other successes in your life.

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Chapter 1 Getting Started (How to Use This Booklet, Physical Capabilities and What to Wear)

How I Recommend Using This Booklet

Read this booklet at least 2 times before you begin any of the exercises.

Do a slow walk through of each exercise until you feel comfortable. Doing the exercises incorrectly may reinforce bad habits.

This booklet provides routines I recommend you do 2-7 days per week depending on your time allotment, current fitness level and fitness goals.

The exercises are between 5-15 minutes in length so if you are ever crunched for time, you can get a short workout in without missing a scheduled day.

Don’t worry about how fast or slow you do the exercise routines. Do the routines at the pace you find suited to your current fitness level. You can increase the efficiency as you progress.

The fact that you are reading this book means you want to take action.

Let’s build off this momentum.

Physical Capabilities Physically what must you be able to do?

There are no limitations other than what your doctor advises for you.

If you have something limiting you but you can otherwise train what I personally do is work around the injury.

When you walk through the exercises, you can assess your limitations then modify as needed. You should not be looking for perfection from the get-go. The goal is to get done what you can get done and build.

Momentum, momentum, getting in shape is all about momentum!

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NOTE: If you are feeling pain, I suggest you stop and analyze why it is occurring before you continue. Pain usually signifies something is wrong. If you feel sore after a routine I recommend you rest and recover as needed (until the pain subsides).

What to Wear?

If you are in a gym you can wear a pair of gyms shorts and a regular fitting gym t- shirt. You want to feel comfortable when you do the exercises.

Being hydrated without any heavy clothing restrictions is the way to feel good when exercising. If you are wearing heavy clothing such as sweatpants and a sweatshirt you may get tired more quickly than normal. If the routines are

compromised due to added clothing, the quality of the technical movements may break down (reinforcing bad habits).

I have found that doing these routines at a moderate pace will get a sweat going.

You can do the exercises on a rug, floor or grappling mat.

If you are indoors, I recommend a yoga-style mat or other surface that is similar.

If you are outdoors, I recommend you do these exercises on the grass with a yoga-style mat.

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Chapter 2 Pre-Workout Food, 4 Practical Nutrition/Exercise Habits and Supplements

Pre-workout nutrition

My suggestion is to have a light snack (energy bar is fine) no sooner than 1-2 hours prior to your workout. These routines use your whole body and are dynamic in nature. It may be difficult to do the exercises if you are digesting a large meal.

If you eat a large meal, I recommend waiting 3-4 hours before your next workout.

However, as a caveat, if you already have an existing pre-workout meal that is your “go to” and is working for you, then feel free to continue with your routine.

Below are 4 practical nutrition habits that have dramatically changed my life:

4 Practical nutrition & exercise habits

Let’s suppose that you are using these exercise routines to lose weight.

After you do the exercises for a week, you step on the scale and notice you gained 2 pounds.

Does this mean that the exercises do not work?

No, it does not.

How hard you go in your workout plus your diet/nutrition and other lifestyle factors will play a huge factor in your weight loss.

This book is not meant to solely focus on nutrition (I’ve written more in-depth about this in another booklet HERE.) But, in the following pages I will go over 4 general strategies to quickly sync your nutrition with your exercise routine.

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1 Don’t Have Junk Food in Your House.

I’m not sure about you, but if I have junk food in my house, I may end up eating it.

Let me illustrative this for you by sharing a story about my toddler. If she sees that there are five ice cream bars left in the freezer, then she knows if she eats one there are four left. So every day at some point she wants an ice cream bar. She does this daily until they are gone. But when I show her that there is only one bar left, after she eats it she doesn’t ask for one the next day. She knows they’re gone.

Why would she bother asking the next day if she knows there are none?

Exactly!

She would not ask.

One day she may start asking me to go to the store to get more. But dropping what we’re doing may be a big task; it may not be worth it. The obstacles to obtain the ice cream bars are now much greater.

We’re all a bit like toddlers when it comes to things like junk food. We need to keep it out of the house, and then it’s not an issue.

Same goes for me, if I wake up at 1 AM, am craving carbs and realize that there are two slices of pizza left in the fridge, you better believe I will eat them. I know what I’m capable of. So generally the junk food is not there to begin with.

2 Hang Out with Like-Minded People

It’s pretty simple. If you are surrounded by people who eat healthy, there is a good chance you will make healthy choices when it comes to nutrition.

If you are hanging out with people who are eating like crap all the time, then you either have to be the example or eat food that is bad for you. You can’t guilt

people into eating healthier. You just have to make your own choices and perhaps make your own food depending on the situation.

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If you are stuck in a house with people who eat like crap, you can still eat healthy.

You just have to be a bit more disciplined.

Don’t rub it in a person’s face that they may not eat healthy. Simply set an

example and maybe others will inquire about your new eating habits. Trust me, it can be done. I have a raging toddler who loves sweets, and I have figured out ways to give her things that are sweet but healthy. And where I can’t avoid it, I limit her junk food. I generally avoid crappy food because to me it’s poison. It wasn’t always this way. You have to have a strong purpose to avoid sweets that are right in front of you. Sugar is an addictive substance. My purpose is living a healthy happy life, so it’s not too hard to avoid crap.

3 Daily Consistent Low Impact Exercise.

Tiger Woods was recently asked: “If you had one thing you could go back in time and tell your younger self, what would it be?”

He said, “Yeah, not run so much.” Running over 30 miles a week for probably my first five, six years on Tour pretty much destroyed my body and knees.”

I am not at all surprised by Tiger Wood’s statement. Whatever we do early in life eventually catches up to us.

I don’t try to kill myself during daily exercise. I simply keep a goal to exercise at least 4-7 days per week. Usually I work-out for 20-30 minutes whether I do a Jiu Jitsu session or not. I don’t ever go so hard that I cannot do it again tomorrow. I may do solo Jiu Jitsu routines. Or I will find a tree branch to do pull ups if need be.

If it’s not socially acceptable to workout wherever I am, I will wait for everyone to go to sleep and get on the floor and do push-ups or an exercise routine from this booklet.

I’m not obnoxious about it. I just get it done. I highly recommend trying this with these routines. I find it’s actually much easier to do it every day rather than staggering days.

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4 Don’t beat yourself up if you fall off.

According to research, most people fall away from their nutrition and exercise habits at some point.

I am not suggesting this will happen to you but it can, and we have to remain vigilant.

Perhaps you are reading this because something didn’t work for you or you wanted to start something unique.

Whatever reason guided you to choose this book, nutrition and exercise are a daily mountain we climb. We fall down and need to get back up. Over time, health becomes the straight path. As cliché as it sounds, this is not a sprint; it is a marathon. The key is to stay in the race. I don’t care if you take an hour off or ten years. The goal is always to be healthier long-term.

Supplements

Do you need supplements? I can’t speak for everyone, but many of the supplements out there today I find unnecessary and costly.

Personally I have used limited supplements from time to time such as over-the- counter creatine, fish oils, collagen and vitamin D. Recently I have not been taking anything except for vitamin D and a protein shake with fruit and oat milk.

It is becoming more common to see people taking performance enhancing supplements, a wide array of over-the-counter supplements and enhanced energy drinks.

To each their own and hopefully according to their doctor.

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Chapter 3 The Mental Game

We decide with our minds what we do physically with our bodies.

The hardest thing for many of us to do is simply to start something new.

Why?

Many people already have a normal schedule or routine. Adding an exercise routine may deviate from the norm. It is much easier and comfortable to not make changes to our schedule.

This is why most people do not start anything new and also why when they fall off their new activity, they never get back on track. Most people get used to the schedule they have when not exercising.

I made these exercises 5-15 minutes for this reason. The barrier to entry would be very low. Anyone can find 5 minutes in their day to get a routine done.

If you feel horrible and need to go through the motions, then just go through the motions.

The act of trying these is a win. Just putting your workout clothes on should give you a sense of pride no matter what else you are up against in your daily life.

Many times in my life I had to take off from Jiu JItsu. Eventually I got used to the new schedule and comfortable with it. Yet I know Jiu Jitu is something I love and I benefit greatly from it but it can be hard to change my schedule back to my Jiu Jitsu routine. This means I have to drive 30 minutes to class, train for an hour and a half and then shower at the gym or immediately when I get home.

This greatly deviates from the non-Jiu Jitsu schedule which may include doing more relaxing things like staying home with the family, eating dinner together then watching Netflix.

I understand this occurs, so I am mentally prepared for it knowing it’s going to be a struggle at first. But once I get back into the exercise I feel great. I may start off

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slow and go to 2 classes per week to ease into the habit so it is not a very dramatic alteration to my life.

The problem is sometimes we lose the motivation.

It’s natural and nothing to fret over.

Mental toughness is not necessarily being tough one day in one situation. Mental toughness is a daily battle to stay strong through adversity. For example, a year ago I began a weightlifting program and had specific goals, short and long-term. I had some minor injuries and pandemic-related issues that made it difficult to achieve each one. I didn’t get depressed. I didn’t quit. I saw and still see the light at the end of the tunnel.

At one point I had one injury where I came into the gym every single day for a week to begin a workout.

Each day it began to hurt and I had to stop within 5 minutes of beginning.

Was it sad? Was it depressing?

It depends, how you look at it.

My injuries taught me that I need to warm up better, to strengthen more areas of my body and how to do corrective exercises to prevent the same issues down the road. Yes, unfortunately many of my goals were set back, but in my mind I

learned a lot of other positive things that are helping me achieve my now adjusted goals.

Bottom line: Focus on being consistent no matter the setbacks and over time things will take care of themselves. It may take 15 days or 15 years to achieve your goals. Going through the process is what life is all about.

I made these exercises just 5-15 minutes for this reason. The barrier to entry is very low. Anyone can find 5 minutes in their day to get a routine done.

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Write down your goals or progress. When I began training consistently, I kept a daily journal/log and checked off what I had done. I had to face it every day I worked out, so if I did not exercise I could see that the date was empty.

One more thing….

Be aware that the choices we make are not understood by everyone. Not

everyone is exercising and living a healthy lifestyle. Some people may think you are anti-social, if for example, you refuse to party because you scheduled a

workout. You cannot please everyone, so take care of yourself first and foremost.

Reaching our potential is what gives many of us satisfaction in life, so do not stop until you are satisfied.

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Chapter 4 Pre-workout warm up/walk-throughs

If you wish to warm up for these workouts, that’s perfect. I recommend that you are a bit warm before any form of exercise.

It can be a shock to your system to go from 0 to 100 in a matter of minutes.

I recommend that you study the exercises before you do any of the workouts.

Slowly work through each exercise.

Then slowly walk through a routine or half of a routine as a warm up for a few minutes.

Get the blood flowing and even break a sweat if you can.

If you have another type of dynamic warm up, that is also fine. Many of the movements have a dynamic rather than a static element to them.

In layman terms “dynamic” movement means action-based rather than a “static”

movement which is more stationary.

So that could also mean jumping jacks, running in place, jumping rope. Something light and no longer than 5-10 minutes usually works for most people.

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Chapter 5 The Exercises

The exercises are Jiu Jitsu related and some are very specific to actual techniques.

Many of these exercises are common in Jiu Jitsu warm ups. These exercises will help with fluidity, mobility, endurance and will shed pounds if combined with a nutrition plan.

To do one, it doesn’t take that long. The routines in Chapter 6 are 5-15 minutes.

The descriptions prior to each exercise are meant to help with your understanding of what to do and what to watch out for if there are any hidden variables or

dangers.

Study these so they are etched into your brain. This will make it easier to do them. At first you may refer to the booklet often. This is normal.

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Exercise 1 Forward Roll

This is a floor-based exercise. If you have a lot of space and feel up to doing it from your feet you are welcome to try it. Be sure to turn your head to the side and tuck your arm toward the crotch. You can do a break-fall type finish. Go as slow or fast as you are prepared to go.

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Exercise 2 Backward Roll

Turn your head to the side and allow your arms to come outward. As you progress you can bring your arms out at the last second before you roll. Your arms are not to be used as a brace. If you feel uncomfortable feel free to begin with a side roll until you progress further.

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Exercise 3 Elongated Hip Escape

You should cover distance in this exercise. This exercise is used for many scenarios to escape and gain distance. For hip height get on your tip-toes and bring them as close to your butt as possible before you lift them up.

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Exercise 4 Hip Escape in Place

This is similar to the prior technique. Be sure and come back to the same point and you can do it side to side while staying in a confined space.

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Exercise 5 Front Hip Escape

In this exercise you move forward instead of backward. I found this to be tricky to get at first. Pretend your arms are digging as a shovel would. This movement can be especially useful in your open guard.

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Exercise 6 Inversion Front Roll

This is a very fundamental drill placing you upside down with ease. Simply turn your head and roll over your shoulder. You can do this on your side if needed as a progression.

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Exercise 7 Inversion Back Roll

This drill will help you become comfortable being upside rolling backwards. Bring your arms up to the side and roll backwards over your shoulder. You can do this on your side as a progression.

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Exercise 8 Alligator Press

This is a whole body movement. Bring your elbow and leg together while

elongating the opposite side. Then repeat the other side. Drop your hips side to side throughout the exercise. Keep your knee outside of your elbow.

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Exercise 9 Elbow Army Crawl

This movement uses the upper body and pulls your lower body along with it.

Having strength and mobility here is not only physically difficult but mentally rewarding. Use your elbows and forearms to pull your whole body, arm by arm.

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Exercise 10 Back High leg

This exercise is common to wrestling but it is often used in Jiu Jitsu. Post one hand, turn and kick your leg back. Lift your hips toward the ceiling and then come back and repeat to the opposite side.

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Exercise 11 Kick Thru

Post your hand bring your knee leg through and kick it inside, then come back to the center position and repeat on the opposite side.

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Exercise 12 Bear Crab Roll

This is doing a kick through and coming all the way through (kicking back and under). I suggest to place your foot where you hand lifts off so you keep a tight space on each movement.

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Exercise 13 Backwards Crab Walk

Walk backwards in a crab position. This will work your whole body and coordination.

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Exercise 14 Bear Crawl

This is similar to the alligator press but your body positioning is much higher and without the exaggerated range of motion. This will work your whole body.

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Exercise 15 Hip Lifts

Lift your hips toward the ceiling while balancing on your shoulders. Keep your legs together throughout then slowly lower and repeat.

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Exercise 16 Leg Circles

This can take a bit to get the hang of it. Roll one leg out and then let the other follow until they are working in unison. This will make your legs fluid and in sync.

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Exercise 17 Neck Bridge Hip Heist

Balance on your forehead and kick your leg underneath. I DO NOT recommend these for beginners or those with neck issues. You can get on your knees and spin under or high leg and kick over towards your back

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Exercise 18 Pendulum

This is an easy movement to do. Simply swing one leg down and swing the other one on top. Come up, bring your hips up and then sit down and repeat to the other side.

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Exercise 19 Butterfly Come Up

Retract one heel towards your butt. Use the other heel to pull yourself up with your arms also. Come up and raise your hips then come back down and repeat to the other side.

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Exercise 20 Sprawl Back Up

Notice how when I drop to the floor I am landing at a diagonal angle. You want to land at an angle and then circle to the side as you get back up. If you land directly in front your opponent may re-attack more easily. This is a taxing exercise so pace yourself appropriately

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Exercise 21 Sprawl to Re-shot

This is similar as before. The difference here is that you come back up as if you are going to attack your opponent’s legs for a takedown attempt.

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Chapter 6 The Daily Routines

Please read before exercising!

These exercise routines consist of 5, 10 and 15 minute workouts.

There are five 5-minute workouts, five 10-minute workouts and five 15-minute workouts.

You can do these as often as you prefer. I recommend one per day. Please choose a weekly schedule before starting and stay consistent week to week.

Feel free to change or modify the routines in any manner you see fit.

For example, if one exercise is difficult because of an injury, you can take it out and substitute it for another exercise of your liking.

If you need to write down each exercise on paper or a chalk board so you can see it while doing the workout, that is perfect. It makes it easier than memorizing it.

Eventually over time you will have more familiarity with the movements so it will become easier to recall them.

Take no breaks in between exercises unless it is necessary.

Take breaks between rounds as directed preceding the 10 and 15 minute routines.

Remember!

No one is judging how you look when you do these. Go at YOUR pace! The fact that you are starting these is what matters. Over time you will get better!

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5 Minute Routines

Routine 1: 5 minutes (5 Total Exercises) 1 Minute Exercise 1 Forward Roll

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 8 Alligator Press 1 Minute Exercise 18 Pendulum

1 Minute Exercise 13 Backwards Crab Walk

Routine 2: 5 minutes (5 Total Exercises) 1 Minute Exercise 3 Elongated Hip Escape

1 Minute Exercise 21 Sprawl to Re-shot 1 Minute Exercise 19 Butterfly Come Up

1 Minute Exercise 17 Neck Bridge Hip Heist (CAUTION: Dangerous Exercise) 1 Minute Exercise 15 Hip Lifts

Routine 3: 5 minutes (5 Total Exercises) 1 Minute Exercise 11 Kick Thru

1 Minute Exercise 9 Elbow Arm Crawl 1 Minute Exercise 6 Inversion Front Roll 1 Minute Exercise 7 Inversion Back Roll 1 Minute Exercise 20 Sprawl Back Up

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Routine 4: 5 minutes (5 Total Exercises) 1 Minute Exercise 4 Hip Escape in Place

1 Minute Exercise 5 Front Hip Escape 1 Minute Exercise 10 Back High Leg 1 Minute Exercise 12 Bear Crab Roll 1 Minute Exercise 16 Leg Circles

Routine 5: 5 minutes (5 Total Exercises) 1 Minute Exercise 14 Bear Crawl

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 18 Pendulum 1 Minute Exercise 15 Hip Lifts

1 Minute Exercise 21 Sprawl to Re-shot

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10 Minute Routines

Routine 1: 10 Minutes (2 x 5 minute rounds of 5 Total Exercises)

1 Minute Each Exercise (2 minutes each exercise when combined with 2 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 1 Forward Roll

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 8 Alligator Press 1 Minute Exercise 18 Pendulum

1 Minute Exercise 13 Backwards Crab Walk Round 2 1 Minute Exercise 1 Forward Roll

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 8 Alligator Press 1 Minute Exercise 18 Pendulum

1 Minute Exercise 13 Backwards Crab Walk

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Routine 2: 10 Minutes (2 x 5 minute Rounds of 5 Minutes)

1 Minute Each Exercise (2 minutes each exercise when combined with 2 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 3 Elongated Hip Escape 1 Minute Exercise 21 Sprawl to Re-shot 1 Minute Exercise 19 Butterfly Come Up

1 Minute Exercise 17 Neck Bridge Hip Heist (CAUTION: Dangerous Exercise) 1 Minute Exercise 15 Hip Lifts

Round 2 1 Minute Exercise 3 Elongated Hip Escape 1 Minute Exercise 21 Sprawl to Re-shot 1 Minute Exercise 19 Butterfly Come Up

1 Minute Exercise 17 Neck Bridge Hip Heist (CAUTION: Dangerous Exercise) 1 Minute Exercise 15 Hip Lifts

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Routine 3: 10 Minutes (2 x 5 minute rounds of 5 Total Exercises)

1 Minute Each Exercise (2 minutes each exercise when combined with 2 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 11 Kick Thru

1 Minute Exercise 9 Elbow Arm Crawl 1 Minute Exercise 6 Inversion Front Roll 1 Minute Exercise 7 Inversion Back Roll 1 Minute Exercise 20 Sprawl Back Up

Round 2 1 Minute Exercise 11 Kick Thru

1 Minute Exercise 9 Elbow Arm Crawl 1 Minute Exercise 6 Inversion Front Roll 1 Minute Exercise 7 Inversion Back Roll 1 Minute Exercise 20 Sprawl Back Up

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Routine 4: 10 Minutes (2 x 5 minute rounds 5 Total Exercises)

1 Minute Each Exercise (2 minutes each exercise when combined with 2 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 4 Hip Escape in Place

1 Minute Exercise 5 Front Hip Escape 1 Minute Exercise 10 Back High Leg 1 Minute Exercise 12 Bear Crab Roll 1 Minute Exercise 16 Leg Circles

Round 2 1 Minute Exercise 4 Hip Escape in Place

1 Minute Exercise 5 Front Hip Escape 1 Minute Exercise 10 Back High Leg 1 Minute Exercise 12 Bear Crab Roll 1 Minute Exercise 16 Leg Circles

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Routine 5: 10 Minutes (2 x 5 minute rounds 5 Total Exercises)

1 Minute Each Exercise (2 minutes each exercise when combined with 2 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 14 Bear Crawl

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 18 Pendulum 1 Minute Exercise 15 Hip Lifts

1 Minute Exercise 21 Sprawl to Re-shot

Round 2 1 Minute Exercise 14 Bear Crawl

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 18 Pendulum 1 Minute Exercise 15 Hip Lifts

1 Minute Exercise 21 Sprawl to Re-shot

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15 Minute Routines

Routine 1: 15 Minutes (3 x 5 Minute Rounds 5 Total Exercises)

1 Minute Each Exercise (3 minutes each exercise when combined with 3 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 1 Forward Roll

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 8 Alligator Press 1 Minute Exercise 18 Pendulum

1 Minute Exercise 13 Backwards Crab Walk Round 2 1 Minute Exercise 1 Forward Roll

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 8 Alligator Press 1 Minute Exercise 18 Pendulum

1 Minute Exercise 13 Backwards Crab Walk

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Round 3 1 Minute Exercise 1 Forward Roll

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 8 Alligator Press 1 Minute Exercise 18 Pendulum

1 Minute Exercise 13 Backwards Crab Walk

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Routine 2: 15 Minutes (3 x 5 Minute Rounds 5 Total Exercises)

1 Minute Each Exercise (3 minutes each exercise when combined with 3 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 3 Elongated Hip Escape 1 Minute Exercise 21 Sprawl to Re-shot 1 Minute Exercise 19 Butterfly Come Up

1 Minute Exercise 17 Neck Bridge Hip Heist (CAUTION: Dangerous Exercise) 1 Minute Exercise 15 Hip Lifts

Round 2 1 Minute Exercise 3 Elongated Hip Escape 1 Minute Exercise 21 Sprawl to Re-shot 1 Minute Exercise 19 Butterfly Come Up

1 Minute Exercise 17 Neck Bridge Hip Heist (CAUTION: Dangerous Exercise) 1 Minute Exercise 15 Hip Lifts

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Round 3 1 Minute Exercise 3 Elongated Hip Escape 1 Minute Exercise 21 Sprawl to Re-shot 1 Minute Exercise 19 Butterfly Come Up

1 Minute Exercise 17 Neck Bridge Hip Heist (CAUTION: Dangerous Exercise) 1 Minute Exercise 15 Hip Lifts

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Routine 3: 15 Minutes (3 x 5 Minute Rounds 5 Total Exercises)

1 Minute Each Exercise (3 minutes each exercise when combined with 3 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 11 Kick Thru

1 Minute Exercise 9 Elbow Arm Crawl 1 Minute Exercise 6 Inversion Front Roll 1 Minute Exercise 7 Inversion Back Roll 1 Minute Exercise 20 Sprawl Back Up

Round 2 1 Minute Exercise 11 Kick Thru

1 Minute Exercise 9 Elbow Arm Crawl 1 Minute Exercise 6 Inversion Front Roll 1 Minute Exercise 7 Inversion Back Roll 1 Minute Exercise 20 Sprawl Back Up

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Round 3 1 Minute Exercise 11 Kick Thru

1 Minute Exercise 9 Elbow Arm Crawl 1 Minute Exercise 6 Inversion Front Roll 1 Minute Exercise 7 Inversion Back Roll 1 Minute Exercise 20 Sprawl Back Up

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Routine 4: 15 Minutes (3 x 5 Minute Rounds 5 Total Exercises)

1 Minute Each Exercise (3 minutes each exercise when combined with 3 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 4 Hip Escape in Place

1 Minute Exercise 5 Front Hip Escape 1 Minute Exercise 10 Back High Leg 1 Minute Exercise 12 Bear Crab Roll 1 Minute Exercise 16 Leg Circles

Round 2 1 Minute Exercise 4 Hip Escape in Place

1 Minute Exercise 5 Front Hip Escape 1 Minute Exercise 10 Back High Leg 1 Minute Exercise 12 Bear Crab Roll 1 Minute Exercise 16 Leg Circles

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Round 3 1 Minute Exercise 4 Hip Escape in Place

1 Minute Exercise 5 Front Hip Escape 1 Minute Exercise 10 Back High Leg 1 Minute Exercise 12 Bear Crab Roll 1 Minute Exercise 16 Leg Circles

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Routine 5: 15 Minutes (3 x 5 Minute Rounds 5 Total Exercises)

1 Minute Each Exercise (3 minutes each exercise when combined with 3 rounds)

2 Minute Break between rounds for Novice

1 Minute Break Between Rounds for Intermediate No Break Between Rounds for Advanced

Round 1 1 Minute Exercise 14 Bear Crawl

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 18 Pendulum 1 Minute Exercise 15 Hip Lifts

1 Minute Exercise 21 Sprawl to Re-shot

Round 2 1 Minute Exercise 14 Bear Crawl

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 18 Pendulum 1 Minute Exercise 15 Hip Lifts

1 Minute Exercise 21 Sprawl to Re-shot

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Round 3 1 Minute Exercise 14 Bear Crawl

1 Minute Exercise 2 Backward Roll 1 Minute Exercise 18 Pendulum 1 Minute Exercise 15 Hip Lifts

1 Minute Exercise 21 Sprawl to Re-shot

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Chapter 7 Moving Forward

If you have gotten to the end I hope you have enjoyed this book and are ready to begin your journey into a new stratosphere of physical fitness.

Never forget that your health is most important.

Doing these exercises will spark change and this is a big deal.

If you can conquer these routines you can do anything.

Maybe you have a relationship you want to make better. Maybe you have been down and out and want to have a better life. Maybe you are just looking to add a workout.

Whatever it is, we all go through different challenges in life.

How we perceive them is what matters.

One little thing, one act, one 5-minute workout is a sign. It is a sign that you are changing; you are becoming better.

No one starts out as a fitness freak. No one starts out as a millionaire. No one starts out as a perfect family person. It’s about daily effort.

If right now you can only give a little then give a little. But don’t ever think you don’t need to give that 1% if you have it. It matters. How you do the small things is how you do the big things.

I’ll leave you with this simple message:

You have to have a vision. You have to wake up everyday and see that vision in your mind. Maybe it’s to be a world champion, a doctor, janitor, baker, a good dad/mom, husband/wife, whatever it is.

You have to see it when you are doing the small things. The things you think may not matter. The things you think may not add up. Even doing stuff wrong will help

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you. Mistakes are a part of the process, and you have to go through them as early and as often as possible. I still, after 20 years of Jiu Jitsu, go through plenty of mistakes, and it means I’m getting better.

Hell, no one gets the Olympic gold medal and says in their interview, “Oh I had no idea I would be here and when I got here it was easy.” No, they usually say

something like, “I pictured this moment since I was a child and worked for it even when things looked impossible. It was my dream.”

Dream it and then work for it, however long it takes.

It’s your life, your journey so make it matter.

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Chapter 8 What’s Next?

If you purchased this on my website thank you so much. Please let me know what you think by emailing me at kenprimo@yahoo.com.

If you purchased this on Amazon, please leave an honest review. It helps others find this powerful resource for improving their health and overall life.

If you wish to connect catch me on Instagram at instagram.com/kenprimo

If you to take the next step and purchase the Solo Grappling 21-day Challenge go HERE.

I recommend this once you have worked through this booklet.

References

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