Individual Workout Plan

Below is a plan I created for when you want/need to get a workout in on your home mat, but you do not have a partner:

Individual Workout Plan

Everyone does the same basic moves.  The difference between good and great is SPEED and POWER.

Jog 3 minutes

Stretch

Stance – Motion (20 second break in between each different move)

            Basic – Circle left 360 – Right 360 – 5 reps each w/couple second break between
            Dance – A unique loose motion – 5 x 30 secs
            Downblock – 5 x 30 secs motion w/multiple blocks
            Crossblock - 5 x 30 secs motion w/multiple blocks
            Sprawl – 5 x 30 secs motion w/multiple sprawls
            Combination – 3 x 1 min motion with combination of above and shots

10 sprints – 10 second break between each – 1 minute break after 10^th sprint

Footwork (30 second break in between each different move)

Straight Double – x10 Right handed – x10 Left handed (no break)
Sweep Single – x10 Right handed – x10 Left handed  (no break)
High crotch cut – x10 Right handed – x10 Left handed (no break)
Sweep High Crotch – x10 Right handed – x10 Left handed (no break)
Low Single – x10 Right handed – x10 Left handed (no break)

100 Jump Ropes – 1 minute break after 100^th jump

Bottom

Inside Stand up on wall – x10 Right handed – 10 sec break - x10 Left handed – 20 sec break
High Leg – Base-sit-high leg to tripod-high leg to sit-base x10 right x10 left
Low Hip Heist – from straight sit - x10 Right handed – x10 Left handed – 10 sec break
High Hip Heist – from straight sit - x10 Right handed – x10 Left handed – 10 sec break
Sit-turn – x10 Right handed – 10 sec break - x10 Left handed – 20 sec break
Change over – x10 Right handed – 10 sec break - x10 Left handed – no break
Knee slide x10 – 10 second break
Hip roll (Shoulder-hip-sit all same side) – x10 Right handed – x10 Left handed – 20 sec break
Shoulder roll – x10 Right handed – x10 Left handed – break only to get bearings
Granby roll  x10