Shadow-Jitsu: Workout 1-WarmUp

Shadow-Jitsu "Workout 1-Warm-up" is led by Joey Alvarado, and is a 10 minute MMA bodyweight time-based workout. It consists of 20 exercises (standing & floor), each performed for 30 seconds (no rest between exercises). This workout is recommended for use mostly in combination w/ the other Shadow-Jitsu workouts (in a 6 week rotation) or alone as a light day type workout. I have used it w/ S-J workout #2, and enjoyed it. It has a good flow & moves quickly from one exercises to the next (the starter workout of the set, so the easiest to learn, not as complex in sequencing). It would work well w/ other non J-S workouts, too (as warm-up or add-on). The name of exercise is displayed on screen, and a countdown timer for each exercise w/ an auditory cue (bell sound) to move onto next exercise.

Cast: 2 females, two males

Music: instrumental w/ a driving beat (not canned)

Set: filmed in part of gym/studio (white walls, gray mat flooring, heavy bags in corner).

Shadow-Jitsu "Workout 1-Warm-up" (10: 53 min.)

Jumping Jacks

Bushwackers: switch feet w/ small jump in split leg stance, opposition arms (alternating overhead & to side of body)

Knees to Bows: start w/ bent arms w/ hands at head> knee lift w/ torso twist (to knee)

High Knees

Alternating Stretch Kicks: front leg lift w/ flexed foot, step, other foot steps to rear.

Lunge & Twist: front lunge w/ torso rotation to front leg.

Push Ups

SoCal Sit Ups: start w/ arms & legs extended on floor> on lift, pull knees into chest & arms wrap around lower legs or knees.

Heels to Heaven: alternate hip lift w/ legs extended vertically & lowering legs in front of body.

Rocking Chair: roll onto back w/ bent knees, w/ one leg turned out & foot tucked under other> roll forward into lunge position w/ a hip thrust to front.

Jumping Jacks

Bushwackers

Knees to Bows

Thai Elbow Squats: bent arms held at chest level, wide stance of legs, turned out feet> deep squat, then pivot to face side (w/ straight legs,) alternating sides.

High Knees

Walk Outs: lower into crouched position> walk out into plank position, reverse motion.

SoCal Sit Ups

Bicycle Crunches

Rocking Chair

8-Count BodyBuilders: lower into crouch position> extend legs into plank position, perform push-up, plank jack, jump into crouched position & stand up.