Merry Christmas and Happy Holidays everyone! Now that we are going into the holiday season everyone will have to decide between going to the gym or that Christmas party, shopping, setting up decorations or family things. But let’s face it, this season comes only once a year, and we need to take the time for the people that we love.


This doesn’t mean that we need to neglect our fitness and martial arts training. I have put together a quick workout to help you keep your body moving when you can’t make it to the gym. With the help of Ground Control Professor Leo, we also have a few solo drills for you practice at home to keep your Jiu-Jitsu game sharp and ready for the new year.

Jiu-Jitsu Solo Drills

Ground Control Palm Beach’s Professor Leo demonstrates a series of solo drills for your balance, coordination, and mobility. To go through the entire series will take about 41/2 to 5 minutes. You should rest 1 to 3 minutes and repeat it 2 to three more times. Click the link below and feel free to email Leo at [email protected] if you have any questions.

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Body Weight Workouts

I have designed a few workouts that you can do without any equipment. I have included 3 different workouts and each workout is about 20 minutes.

Day 1: Compete as many reps as possible AMRAP in 10 minutes. Rest for up to 3 minutes then complete the second stage.
Repeat for 10 minutes

Stage 1:

  • Pushups 20 reps
  • Crunches 20 reps

Stage 2:

  • Air Squat 20 reps
  • Jump Squat 20 reps
  • Mountain Climber 20 right strike reps

Day 2: Repeat 3X. Rest 3 minutes between rounds.

  • Front Lunge Right Leg 20 reps
  • Front Lunge Left Leg 20 reps
  • Plank 2 minutes
  • Burpees with a jump 20 reps
  • Lung Jump 20 reps
  • Left Side Plank 1 minute
  • Right side Plank 1 minute


Day 3: Repeat 4X Rest up to 3 minutes between rounds

  • Reverse Sit-up with leg raises 30 reps
  • Glute Bridge 30 reps
  • Pushups AMRAP 2 minutes
  • V-up 30 reps
  • Side to side front plank AMRAP 2 minutes


If you have any questions regarding this workout or if I can help you in any way please feel free to email me at [email protected]

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