Shadow-Jitsu: Workout 3-5x5

Shadow-Jitsu "Workout 3" is led by Joey Alvarado, and is a 28 minute MMA-inspired bodyweight time-based workout. It consists of 5 sets of 10 exercises (standing & floor), each performed for 30 seconds w/ a 30 second rest after each set is completed (no rest between exercises in each set). This workout is incorporated into weeks 2-6 (of the 6 week S-J rotation), and is used in combination w/ the others. 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.

I like that this workout (and set of J-S workouts) is led by an experienced martial artist, clearly competent & experienced. Joey is not just creating a workout based on what's currently hot in the fitness industry or so basic of a workout it's boring (just punch & kick variations), it's geared towards performance so it does have some challenging exercises but they're interesting/fun (w/ the variety of movements). This workout has a good mix of easier/recovery type of exercises and explosive, fast movements (also quick transitions from the floor to standing positions). Some require more space than others (rolling movements), others balance (rolling pistols) and all flexibility & coordination. I felt that there is room to grow for many exercises (work on speed, coordination, completing more reps), and it's a good idea for those new to these exercises to practice before hand (watch instructional, test out exercises in their workout space) and feel comfortable w/ the movements because this workout doesn't any down time between exercises.

Cast: 2 females (they demo modifications for some exercises), two males

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

Music: instrumental & vocal w/ driving beat (not canned)

S-J "Workout 3" (28:46 min.): set 1 focuses on cardio kickboxing exercises, set 2 focuses on Shadow-Jitsu floor exercises, and sets 3-5 combine the two styles of exercises w/ incorporation of more challenging exercises. I've just provided the exercise description of the ones that were not in the other S-J workouts (1 & 2) or tutorial section that I had previously reviewed.

Set 1

Jab Drill

Jab Drill, other side

Alternating Knees

Flow Drill

Machine Gun Kicks

Flow Drill, other side

Machine Gun Kicks, other side

Shoe Shine: fists/ bent arms circle each other in front of body (towards face, upper cut motion).

Shoe Shine, other side

Skipping Knees

Set 2

Scorpion Twist

Alternating Hip Heist

Rocking Chair

Alternating S-Drill:

Upa

Triangle

Granby Roll

Alternating Scorpion Push Up: hindu push-up w/ single leg lift

RC (Rocking Chair) Get Up

Backwards Peak Out

Set 3

Flow Drill

Alternating Hip Heist

Flow Drill, other side

Triangles

Granby Roll

Machine Gun Kicks

Machine Gun Kicks, other side

Rocking Chair

Skipping Knees

Scorpion Get Ups

Set 4

Walk Outs (into Plank)

Shoe Shine

Jab Drill

Alternating Hip Heist

Monkey Drill

Flow Drill

Machine Gun Kicks

Thai Elbow Push Ups (plank walk-up)

Snake Move

Sprawl/Skipping Knees

Set 5

1-2 Knees

SoCal Sit Ups

Rolling Pistols (single leg deck squat)

1-2-1 Double Kick

RC Get Up/ Walk Out

Shoe Shine

Granby Roll

Ballistic Upa Get Up

1-2-1 Double Kick

Ballistic Back Roll