Another day at the range meant another circuit training session in the mat room and a light rolling session to follow. My co-worker that I worked out with let me pick the circuit. I chose to do a bodyweight circuit utilizing BJJ/MMA movements and drills. My coworker is a guy that was in great shape, gained a lot of weight, and then got back into shape over the course of a few years. I thought about what myself, him, and others did differently to make positive changes. When I thought about it, the thing that continued to come up was consistency. I looked at the fit people around me and noticed that they had different kinds of workouts, eating plans, and philosophies but what was common among all of them was that they did those things consistently. When trying to get fit/cut weight/add muscle doing what you need to do isn’t difficult. Doing what you need to do consistently is. My advice is to figure out what it is you need to do to get where you want to be. Then remove the obstacle that prevent you from doing those things in your life one at a time.
2 rounds – 1 minute work, 20 seconds rest
Front Roll into Pistol Squat
Closed with a few rounds of grappling.
For those unfamiliar with some of the workouts here are some examples. Even if your not into BJJ or MMA these movements will help with your strength and flexibility (particularly in your hip flexors and shoulders)
Front Roll into Pistol Squat (watch at about 6:24 – video should start at that point)