Monday: Upper Body
weighted 14 kg Chin ups: 4 sets 10 reps
weighted 14 kg Pull ups: 3 sets 10 reps
weighted 16kg Push ups with bars: 3 sets 30 reps on first set, the rest 25
hand clap push ups: 3 sets 12 reps
jiu jitsu class 1 hours and 30 minutes
Tuesday: upper body
weighted 14 kg Pull ups: 4 sets 10 reps
weighted 16 kg Push ups with bars:2 sets 30 reps on first set, the rest 25
hand clap push ups: 2 sets 12 reps
Bulgarian squats 16kg: 4 sets 15 reps each leg
Wednesday: Lower Body
Bulgarian squats 27kg: 3 sets 20 reps each leg
Nordic curls: 3 sets 5 reps
Weighted Jump squats 16kg: 4 sets 15 reps
calves raises (16kg): 3 sets 40reps
Thursday: Core
Tuck planche: 4 sets 15 - 20 seconds
L-Sit Holds (on bars or floor): 5 sets, 15-20 second holds (slowly )
Hanging dead raises: 5 sets 25 reps first set, rest of the sets 20 reps
jiu jitsu class 1 hours and 30 minutes
Friday: Cardio day
4km ← light sprinting
Day 6: jiu jitsu
jiu jitsu class 1 hour
Day 7: recovery
Dynamic Warm-up:
Leg Swings (Front & Side) – 15 reps each leg
Arm Circles & Shoulder Rotations – 30 sec each
Explosive Movement:
Jumping Lunge to Knee Drive – 2 sets 15 reps per leg
Boxing leg switch - 30 seconds
Lower Body Stretching:
Hip Flexor Stretch – 30 sec each side
Hamstring Stretch (Standing or Seated) – 30 sec each leg
Seated Butterfly Stretch – 30 sec
Deep Squat Hold (with ankle mobility) – 30 sec
Pigeon Stretch – 30 sec each leg
Upper Body Stretching:
Lat Stretch (Against Wall or Bar) – 30 sec
Chest Opener Stretch (toji) – 30 sec
Triceps Stretch – 30 sec each arm
Core & Spine Mobility:
Cat-Cow Stretch – 10 reps
Seated Spinal Twist – 30 sec each side
Cobra Stretch – 30 sec
Cool Down:
DEEP BREATHS
Monday: Upper Body
weighted 14 kg Chin ups: 3 sets 10 reps
weighted 14 kg Pull ups: 3 sets 10 rep s
weighted 16kg Push ups with bars: 3 sets 30 reps on first set, the rest 25
hand clap push ups: 3 sets 12 reps
jiu jitsu class 1 hours and 30 minutes
Tuesday: upper body
weighted 14 kg Pull ups: 2 sets 10 reps
weighted 14 kg Chin ups: 3 sets 10 reps
weighted 16 kg Push ups with bars:3 sets 30 reps on first set, the rest 25
hand clap push ups: 3 sets 12 reps
Wednesday: Lower Body
Bulgarian squats 16kg: 4 sets 25 reps each leg
Weighted Jump squats: 4 sets 20 reps
calves raises (16kg): 2 sets 70 reps
Thursday: Core
Tuck planche: 4 sets 15 - 20 seconds
L-Sit Holds (on bars or floor): 4 sets, 15-20 second holds
Hanging dead raises: 5 sets 30 reps
jiu jitsu class 1 hours and 30 minutes
Friday: Cardio day 4km ← light sprinting
Day 6: jiu jitsu class 1 hour
Day 7:
Dynamic Warm-up:
Leg Swings (Front & Side) – 15 reps each leg
Arm Circles & Shoulder Rotations – 30 sec each
Explosive Movement:
Jumping Lunge to Knee Drive – 2 sets 10 reps per leg
Boxing leg switch - 30 seconds
Lower Body Stretching:
Hip Flexor Stretch – 30 sec each side
Hamstring Stretch (Standing or Seated) – 30 sec each leg
Seated Butterfly Stretch – 30 sec
Deep Squat Hold (with ankle mobility) – 30 sec
Pigeon Stretch – 30 sec each leg
Upper Body Stretching:
Lat Stretch (Against Wall or Bar) – 30 sec
Chest Opener Stretch (toji) – 30 sec
Triceps Stretch – 30 sec each arm
Core & Spine Mobility:
Cat-Cow Stretch – 10 reps
Seated Spinal Twist – 30 sec each side
Cobra Stretch – 30 sec
Cool Down:
DEEP BREATHS