Friday January 26th Workout Routine

Published by Jason Narog on

This is a one hour routine I “taught” on the 26th of January, 2018. The intensity level is fairly low, but you can kick it up a few notches by making some slight modifications to the program.

Part 1


Duration: 15 minutes

Source Yoga For Rocks Shoulders Day 1

Tips: You’ll need a way to hang something from the ceiling or wedge something inside a door and shut it. The Yoga for BJJ guys use a Jiu Jitsu belt because the program’s target market are Brazilian Jiu Jitsu practitioners. You can also use a yoga strap to do this program (I like the yoga strap because it has multiple points for which I can grab or put my foot in.) During the class we attempted to use the straps that wrap around the yoga mat. It wasn’t super successful.

As I’m thinking about it, I have some resistance bands from Black Mountain Products that have a piece you wedge into the door to do TRX style workouts. Safety tip – make sure it’s securely in the door so the resistance band doesn’t slip out of the door and wack you across the back.  Anyway, you could take the piece that slips into the door and thread the yoga strap or belt into it to do the video.

Additional Stretching

Duration: ~ 5 minutes


Take the strap, belt, or band that wraps around the yoga mat behind your back. You know that exercise where you try to touch your fingers behind your back with one arm over your head and the other down by your low back? You’re basically doing that but with the strap.

Do both sides. I pull both up and down to loosen things up.


From a standing position widen your legs as much as you possibly can and hinge forward until you feel a good stretch. I have chronically tight hamstrings so my chiropractor from Elemental Medicine told me to start doing this stretch more.

I hold for 30 seconds.


The “Classy Stretch.”

This is what my physical therapist called it from Therapydia. Sit on the floor with bent knees. Cross one leg over the other and pull your knees towards eachother. Do on both sides.

Open and close the gate.

This is a dynamic hip opener we do a lot at Northwest Fighting Arts. Walk across the room swinging your legs from inside to outside. Then come back across the room going from outside to inside.

Part 2


Duration: 5 rounds – 2 minutes per round, 1 minute of rest (~ 15 minutes)

Source: The head movement bonus MP3 from Fight Smart

The first two rounds are slips to the left and right with punches. Slips work the obliques, straight punches work your shoulders, arms, and back. Hooks include rotation which work parts of your legs and core again. Uppercuts will also work core and legs (quads from sitting for more power before an uppercut.)

Round three introduces U slips or bob and weaves. More core work with an almost squat like movement to work the legs.

Listening to the MP3 by Trav keeps you on your toes for five rounds as you don’t know what he’s going to say or have you do.

If you would like to increase the intensity of this workout throw in some burpees, pushups, squats, or jump rope inbetween rounds.

Part 3


Duration: Tabata timer – 20 seconds on 10 seconds rest – 4 rounds per exercise (~ 8 minutes)

Glute bridges –

Lie flat on your back with your feet directly below the knees. Thrust your hips upward creating a line from your head all the way to you knees. Drop down and repeat. (I feel like I recorded me doing this at one point and will put up the video.)

Fire Hydrants –

Start on your hands and knees with your hands directly below your shoulders (which is the position you should be in for things like push ups and planks as well.) Hands should point away from you. Now lift one leg up to the side then bring it back down. In the case of 4 rounds per exercise do 1 round left, 1 round right, 1 left, 1 right.

Part 4

11 minute abs

Duration: 11 minutes – Set timer for 16 rounds, 30 seconds on, 10 seconds off.

This is 8 exercises done twice. The exercises are:

  1. Planks
  2. Side Plank
  3. Side Plank (other side)
  4. Mountain Climbers (I do opposite leg to opposite elbow in the video)
  5. V-Ups
  6. Russian Twist
  7. Wipers
  8. Seated Punches

Check out the video and more details on my 11 minute abs post.

Part 5

Post Stretch

Bent knee calf stretch.

Bend your front leg while pushing your back leg behind you.

Straight leg hamstring stretch.

Stay in roughly the same position as the bent knee calf stretch but straighten your bent knee. You don’t have to hinge forward like in the photo.

And there you have a 1 hour exercise class. Did I hit all the push, pull, hinge, squat, balance movements? No. Not even close actually. You could throw a lot of those into the cardio portion of the routine. Pushups between rounds 1 and 2, pull ups between rounds 2 and 3, bodyweight squats between 3 and 4 and good mornings or weighted deadlifts between rounds 4 and 5. Even a single leg deadlift for bodyweight would work.

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