Functional Fitness

I’ve been a little behind the times in terms of working out lately–I still go to back-to-back TKD/BJJ classes twice a week and try to get some kind of workout on the off-days in between, but the struggle is real. The fact that I’m standing for 7-8 hours a day probably isn’t helping, but I like to tell myself to suck it up. I’m joining in this week for Self-Care Sundays at Cowgirl Runs with a ~45-minute functional fitness workout so you can stay healthy while working out in the comfort of your own home! :]

BJJ/Yoga

This is rather true. :P

Since I’m at least 50 lbs lighter than pretty much all my opponents, they usually just practice technique on me (thank you), and I’m apparently more flexible than everyone else they usually roll with, so I’ve been getting a pretty good stretch out of our rolling sessions lately.

I’m all for functional fitness these days because I want to improve in BJJ, and hooray for cross-training! I also desperately need to work on my somewhat-nonexistent endurance. What good is having strong legs in BJJ if I get tired halfway through our rolling sessions? :x

What I think I need is a change of pace! It’ll help to keep me guessing!

Disclaimer: I adapted this workout from here! Please realize that I am a single-striped white belt with little experience in the realms of BJJ (but I have lots of enthusiasm?!). Obviously, the best way to improve is to train and practice, but as that’s not always feasible, I wanted to cross-train on the side with something that wasn’t lifting weights (which is what I’ve been doing), and this is a great full-body workout! :O

Warm-up:

  • 50 Jumping Jacks
  • 30 BW Squats
  • 20 BW Lunges (on each side)
  • 20 Push-ups

Work-out
Focus on the form and the quality! You can double the workout if you want to make it more challenging!

  1. 20 Spiderman pushups
    Similar to a regular pushup, except that you bring your elbow to the same-side knee as you lower yourself into the pushup!
  2. 15 Shrimps (on each side)

    This is pretty much a vital technique for anyone who’s learning BJJ–vital for escaping when your training partner’s in a control position!

  3. 25 Mountain Climbers (on each side)
  4. 10 Walkout Planks with a 5-second hold
    walkoutplank

    Hold for 5 seconds at the end of “A”! (Image taken from here!)

  5. 10 Bridges
    bridge
  6. 25 Reverse Lunges with Knee Raises
  7. 20 Squat Jumps
  8. 20 Single-Leg Hip Raises (on each side)
    singleleghipraise
  9. 3 x 1-min. Planks
  10. 2 x 1-min. Side Planks
  11. 10 Jack-Knife Sit-ups
    This is gonna be a fun one, considering that I can’t even do a regular sit-up, but…gotta aim high, right? :] I need something to shoot for!
  12. 50 Punch Crunches
    Punch Crunches

    If you want to make it harder, add a pair of dumbbells! :O But BW should be fine. :] (Image taken from PopSugar!)

Permanent link to this article: https://www.fairyburger.com/functional-fitness/

14 comments

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    • alyssa on December 21, 2014 at 4:22 pm
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    Getting fit is something I am going to take so much more seriously this coming year. I don’t know if I’m quite ready for jiu jitsu but I do plan on doing some Yoga!! <3

    1. Nice! :D I keep telling myself I need to incorporate more yoga into my life, but have been a total slacker in that respect. Something to work on for sure!

  1. I already do yoga, but I plan to incorporate tai chi and qi gong routines into my weekly workout schedule.
    Gwyndolyn recently posted…12 Days Of New Yearā€™s: Goal-Setting For 2015My Profile

    1. Nice! :] I’ve never tried those two. Hope you have fun!

  2. That’s a great workout!!
    Melanie recently posted…Weekly Fitness PlanMy Profile

    1. Thank you! :]

  3. HECK YEAH! This is my kind of workout!!!
    Annmarie recently posted…Meatless Monday: Toasted Goat Cheese & Avocado Sandwich with Creamy Fire Roasted Tomato Soup {Gluten Free}My Profile

    1. Glad to hear! ;P

  4. Thanks for linking up, Farrah! And, thanks for no burpees on this workout! I will try it on my trip!
    Erica @ erica finds recently posted…Fitness Finds of 2014 + A Look Ahead to 2015My Profile

    1. hahaha, you’re welcome! I hate burpees, although they really would be good for me to do at least once in a while. :x

  5. What a killer workout, I love it!

    I love martial arts, maybe that’ll be a goal one year, to start taking classes!
    Ange @ Cowgirl Runs recently posted…Motivate Me Monday: 12/22My Profile

    1. That’d be cool! :D I wasn’t allowed to take martial arts classes when I was little because my mom thought I’d “be too manly.” Seeing as how I turned out fairly mannish by my parents’ standards anyway, they should’ve just let me! :P

      I hope you have a lot of fun if you do end up taking classes! :]

  6. I really need to start being more active. It’s not easy finding time with 2 babies!
    http://www.xfallenmoon.com/
    Julie recently posted…25 blog post ideas for springMy Profile

    1. True that. I don’t have kids, but being in med school basically takes up the bulk of my life! I make myself carve out at least a little time for it most days of the week though!

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