weightlifting

Stack 52 – Mini Workout

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Stack

Okay, during the Christmas holidays I purchased Stack 52. As you can guess by the title, there are 52 cards with a different body weight exercise on each one. It instructs you to do either a series of reps or to exercise for time. There are all types of exercises and depending on your fitness level it can get intense pretty quickly.

I had the intention of pushing my body to new limits with body weight exercises. It started off great. I quickly moved from 5 a day, to 10, to 10 cards two times a day. After a couple of weeks I was up to 20 cards, two times a day. Then, it hit me. I don’t know how or when, but one morning I woke up and it felt as if my arm had separated from my shoulder. I couldn’t work out my upper body for a full three weeks. It also left me with a fear of lifting heavy or doing too many calisthenics.

I actually ended up worse than where I started. However, I feel better now and I have been testing out my limits. Today, I tried a mini workout with Stack 52. Below is my workout:

Push ups – 15 reps

Ski -Jumpers 10 reps (2 jumps equals one rep)

Jumping Jacks – 25 reps

Crunches – 20 reps

Body weight squats – 10 reps

Bird dogs – 8 (2 = 1 rep)

Kick your butt = 10 reps

Pop ups – 12 reps

Speed Jacks – 10 seconds (Estimated 25)

Wide arm push-ups – 10 reps

I felt pretty good afterward. I am going to increase my output in the next workout.

¡Paz!

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Check out my grappling books on Amazon: Grappling 101: How to Avoid being Bullied on the Mat, Psychology of Brazilian Jiu-Jitsu, Grappling Games: BJJ & Submission Wrestlers, Tapmonster: Ideas about Grappling for BJJ and Submission Wrestlers, Grappling for Newbies, 20 Ways to Increase Grappling Skills off the Mat, The Lazy Man’s Guide to Grappling and much more.

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Bang! Bang! Building Cardio for Jiu-Jitsu

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Just sitting here in my garage, watching a BJJ DVD video and typing up my training for today. 🙂

Today I worked on legs and cardio.

My lungs were really working with the kettle bells. I like that and will probably use them more, especially since I have read a few studies that say kettlebell workouts give you the best bang for your buck.

I don’t know about my choice of words there, but I am only talking about working out.

Wait…

Here’s the workout (20 min):

30 sec jog/30 sec quick stretch

Jump rope – 3 sets – 100 (regular)

Jump rope – 1 set – 100 (kick outs)

Body weight squats – 12 reps

Body weight calf raises – 24 reps

Jumping Jacks – 100 reps

Dead lifts – 135 lbs -5 reps

Dead lifts – 135lbs – 6 reps

Calf raises – 135 lbs- 24 reps

Kettlebell calf raises – 40 lbs – 1 set left/1 set right

Kettlebell Swings – 40 lbs –  2 sets

Kettlebell Goblet Squats – 40 lbs – 1 set

Quad extensions – 35 lbs – 2 sets

Stretching – 4 min – quads, hamstring, calves and lower back

Peace!

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Check out my grappling books on Amazon: Grappling 101: How to Avoid being Bullied on the Mat, Psychology of Brazilian Jiu-Jitsu, Grappling Games: BJJ & Submission Wrestlers, Tapmonster: Ideas about Grappling for BJJ and Submission Wrestlers, Grappling for Newbies, 20 Ways to Increase Grappling Skills off the Mat, The Lazy Man’s Guide to Grappling and much more.