90 Day Challenge Workout: 20-30 Minute Express

This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups

Workout

1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)



















2. 20 Mountain Climbers (20 per leg)

3. 10 Cobra Push-ups
REST :30







































4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)

5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)

REST :30

6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)

7. 20 single leg hip raises (20 per leg)

REST :30

ABS

8. 3 x :30 Planks
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch






































11. 10 3-count Jack Knife

90 Day Challenge Workout: Week 2

Pre-Christmas Cardio Blitz: this is going to be a challenging workout. But it will make you feel better about the bonbons you are about to eat.

Warm-Up
20 Jumping Jacks
20 Functional Squat Jump
10 Iron Cross (Stretch)
10 Scorpion (Stretch)
20 Bird Dogs
1:00 Jog in place

Go Time (each set of exercises will be completed 2 times for a total of 4 minutes)
:20 Burpees
:10 Rest
:20 Seal Jumps
:10 Rest
:20 Jumping Jacks
:10 Rest
:20 Mountain Climbers
:10 Rest
Repeat
:90 Active Rest (jog in place)
Set 2
:20 Bodyweight Squat
:10 Rest
:20 Push Up
:10 Rest
:20 Jump Split Squat
:10 Rest
:20 Dive Bomb Push Up
:10 Rest
Repeat
:90 Active Rest
Set 3
:20 Plank
:10 Rest
:20 Jack Knife
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Superman (pulses)
:10 Rest
Repeat
:90 Active Rest
Cool Down/Stretch

Have a healthy, safe, and fun holiday.

31 Days of Christmas Submission: Day 5

Armbar From Guard: This is a very basic submission but I find for new people it sometimes takes the longest to get right. The real key to alot of submissions from your back is lifting your butt up off the ground. You basically stay in a reverse crunch for alot of the time. That reduce the amount of surface area and makes it easier for you to move.

Position 1: Grip the same side wrist and cross grab your opponents triceps.

 Position 2: On the side you have the arm trapped, bring the foot up to the persons hip and apply pressure. Be sure to keep the knee pressed tight to the shoulder this will keep them from pulling their arm out!! (press into the persons hip with your foot, this will aid you in shifting your body to the side)

Position 3: Turn your body to the side placing the opposite leg (the one under the arm) tight accross the back.

 Position 3: Swing your leg over the persons head until it rests tightly against your neck.

 

 

Finally ensure the persons thumb is pointed toward the ceiling and that you have a firm grip on their wrists. Then slowly begin to lift your hips. If you were being attacked do this quickly, you will thank me later.  Oh and don't forget, don't stop till you hear it break... This is why people should not attack Jits women!!!!

 

 

31 Days of Christmas Submissions: Day 4

Anaconda Choke: This is essentially an arm triange from the headlock position. It works well with the snapdown or as an aid to transition to mount.

Position 1: This version will be initiated from the snap down, shoot your L/R arm across the neck to the opposite armpit. Your biceps should be pressed firmly against the side of your opponents neck.

Position 2: Grab your own biceps and cup the persons back, making sure there is no space between your chest and their back. Then tuck your head down.

Position 3: You will roll/fall to your side, head tucked (this keeps them from rolling over your head)

Position 4: As you finish your gator roll start to walk your legs toward your opponents legs, keeping you arms tight. Think about squeezing your elbows together rather than just pulling back on their neck.

Position 5: Wait for gurgling sounds and a feeling of triumph... Then say nanny-nanny-boo-boo!!