BJMA EAST COAST

Beginner’s Warmup
The 9 exercises are done one after another, without any rest. I want to emphasize that this is only a sample workout to give you the idea of how an ‘easy’ workout might be structured. Every warmup should be different, so after trying it once feel free to modify or add exercises and sequences, or change the number of repetitions.
Exercise 1: Jumping Jacks – 3 minutes
Exercise 2: Jump and Pushup – A – Start in a squat position with both hands on the floorB – Jump back with both feetC – Lower yourself down into a pushup positionD – Push back up, maintaining good formD – Jump both feet forward, and then repeat the whole exercise. Do 50 repetitions of this four-count exercise
Exercise 3: Hindu Pushups
Exercise 4: Gi RowsB – Maintain a straight back and pull your partner up to you. It is important that the man on the bottom keeps his body stiff like a board. When you are finished the person on the bottom uses your lapel to perform gi rows from the ground. Complete 15 repetitions, and then continue on.
Exercise 5: Partner Squats – Note: if you don’t have a partner you can substitute bodyweight squats for this exercise. Try doing 50 to 100 bodyweight squats (making sure that your thighs end up parallel to the floor at the bottom of your squat) or 5 one-legged squats per leg.
Exercise 6: Squat Walks – Continue alternating left and right for 1 minute. Stay low the entire time.
Exercise 7: Leg Swings – sitting on your buttocks swing your legs one way and arms the other way then repeat. Alternate for 30 full repetitions.
Exercise 8: Twisting Situps – Complete at least 50 repetitions
Exercise 9: Teeter-totter Stretch

So there you have it a fun warm up routine to get you ready for some serious training.

Train Hard, Enjoy the Ride
Kyoshi Brad