HomeBob Jones Martial Arts

BJMA Gladiator Exercises

  Exercises Grade 1 & 2 Grade 3 Grade 4 & 5

Phase 1
Upper Body

Standing partner piston pumps 20 sec 30 sec 60 Sec
Half push ups 10 sec 20 sec 30 sec
Partner pull up 10 sec 20 sec 30 sec
Tricep dip (partner supported) 10 sec 20 sec 30 sec
Full push ups 10 sec 20 sec 30 sec
 

Phase 2
Mid Section

Crunches 20 sec 30 sec 60 Sec
Left side crunches 10 sec 20 sec 30 sec
Right side crunches 10 sec 20 sec 30 sec
Double torso curls 10 sec 20 sec 30 sec
Reverse torso curls (to the count) 10 sec 20 sec 30 sec
 
Phase 3
Lower Body
Shuttle sprints 20 sec 30 sec 60 Sec
Heel kicks to rump (both heels) 10 sec 20 sec 30 sec
Knee lifts to chest (both knees) 10 sec 20 sec 30 sec
Half squats (elbows to knees) 10 sec 20 sec 30 sec
Wide stance squats by the count 10 sec 20 sec 30 sec
 
Total times for each grade 3 min 6 min 9 min