I’m feeling out of shape and realize that I have been skipping my daily exercises.

I’m interested in grappling and Jiujitsu in the past year and I’d like to get back into shape.

I’d like to be fit enough to join the program.

I also realize that this fitness level helps with day to day functional movement like carrying groceries and carrying people during emergencies.

You’ll benefit from this program even if you’re not interested in grappling.

I’ve been doing research and assembled an exercise program.

I’ll use this page to update the program and share my progress.

EXERCISE PROGRAM

I’m following this exercise program for the next 30 days.

25 Burpees

25 Air Squats

That’s it.

Just search YouTube for how to do burpees and air squats and you’re good to go.

GUIDE

I’m writing a short guide to help with your fitness level.

I’M NOT VERY FIT.

Me to.

Here’s my recommendatinon.

Invest ten minutes a day.

Aim to complete five burpees every minute.

Imagine one burpee every ten seconds.

Five times five is twenty five burpees.

You’ll complete twenty five burpees in five minutes.

Repeat the same process for the air squats.

Aim to do five air squats every minute.

Do one air squat.

Count ten seconds.

Do another air squat.

You’ll complete twenty five air squats in five minutes.

You’ll complete the workout in ten minutes.

I’M A LITTLE FIT.

This is my goal.

Here’s my recommendation.

Invest five minutes a day.

We’ll update the program with more things to do once you get to this level.

You can also repeat the program and do twice the amount of work to maintain ten minutes.

Aim to complete five burpees every thirty seconds.

Imagine one burpee every five seconds.

Five times five is twenty five burpees.

You’ll complete twenty five burpees in two and a half minutes.

Repeat the same process for the air squats.

Aim to do five air squats every thirty seconds.

Do one air squat.

Count five seconds.

Do another air squat.

You’ll complete twenty five air squats in two and a half minutes.

You’ll complete the workout in five minutes.

GET STRONGER WITH ME

Let me know if you’d like me to become your accountabilty partner.

I can send you emails and reminders to workout every day.

I’ll also give you my free Google Docs template and printable tracker so you can exercise with me and get stronger.

GET STRONGER WITH ME


Thank you for reading.

If you have a question or would like to say anything tweet or send me an email.

Stay in touch with me by joining my personal mailing list.