Fight Fit El Dorado Hills July Program

July Workout

     

WARM UP:

1.    10 min of walking, running, jump rope, biking etc

MOBILITY

1.    Foam roll back and gluteus

2.    Lacrosse ball shoulder blade (if you have it)

3.    Big and small shoulder circles

4.    Hollow body

5.    Anke rolls

6.    knee rolls

7.    Hip twirls

8.    Handstand

WORKOUT: 

 

Day 1: 

Circuit

Week 1: do 3 sets of 10.  Week 2: do 2 sets 15.  Week 3: do 1 set of 20 and 1 of 10

1.    Pull up or row 30

2.    Press over head 30

Goblet Squat 50

Farmers walk mark distance or count steps (Week 1: do 1 walk.  Week 2:  rest for 1 min and do a second walk, Week 3:  3 walks)

Day 2:

1.    Instead of Goblet Squats do 50 athletic burpees 

EDH Fight Fit 

916 595 4064

See you on the mat! 

Summer Fight Fit Program for June

June Fight Fit

1.    Warm up   (If not already warmed up)

2.    Mobility

•  Lunge stretch 

   (drop bent knee to the outside)

•  10 - Straight leg lunge stretch (dynamic)

•  Wall Quad stretch

•  10 - Sumo Squat 

   (hands on the ground to a full squat)

•  10 - Side lunges 

   (staying as low as possible)

•  Duck walk (full squat waddle)

•  Ostrich walk (keep legs as straight as possible and place your hands on the ground.  Press your hands off the ground and clap each time you take a step)

Workout

1.    Tabata (20 seconds of work followed by 10 seconds of rest)

2.    We will start with 4 rounds of each exercise.

3.    Finish all 4 sets before moving to the next exercise

4.    Each time we do the work out we will add  a round.  (example: next week we will do 5 rounds)

Tabata

•  Squat

•  Deadlift (or burpee if you have no weights)

•  Push up

Fight Fit

916 595 4064

Strength, Flexibility, Speed

Fight Fit: A New Martial Arts Training Class

     There is a new class in El Dorado Hills Brazilian Jiujitsu, Judo, Wrestling. This class is unlike any of the classes we have had at EDH BJJ. The class is open to all levels of Martial Artists or those looking to get in shape before they step on the mat with a partner. The class will include dynamic body movements, that support a strong core, and balance. The new class called FIGHT FIT, is intended to do just that. Support your Martial Arts training in becoming a stronger, more fit fighter. 

     The class was developed out of the need to support those who were looking to make competition a central part of their lifestyle in jiujitsu, judo, or wrestling. In addition, to being a Martial Artist and training the technique, mentality, timing, and awareness, we found that there was a need to supplement and complement our training at a fighter and as an athlete. FIGHT FIT is meant to fuse the idea of being a Martial Artist and being an Athlete into one. However, this complementary training is not exclusive to the competitors. The FIGHT FIT class is open to those looking to elevate their general fitness through a series of dynamic training sessions and exercises. Many of the classes will utilize body weight exercises, focusing on developing a strong core, powerful hips, and stable balance. 

     In addition to bodyweight exercises, FIGHT FIT will also incorporate kettle bells, dumbbells, barbells, battle ropes, and other free standing weights that will allow for free mobility of several joints at a time. The class is offered three days a week on Monday and Wednesday from 9:00-9:30pm. and on Friday from 8:00-8:30pm. Contact us if you would like to schedule a free introductory lesson, that will complement your Martial Arts training and elevate your game as an athlete.

FIGHT FIT 

(916) 595 4064

Support your Martial Arts with FIGHT FIT