The Fitness Garage Meath

Tuesdays schedule.

6.15pm: Beginners Kickboxing.

7pm: Kickboxing Fundamentals.

8pm: Shootboxing.

Tonight's schedule.

Jr's BJJ

Teens BJJ

Adults Fundamentals

Adults Intermediate

Trying out different angles of the lads rolling. BJJ Classes are as normal this evening : KIDS: - Jrs: 5:pm - 6pm - Teen's 6pm - 7pm ADULTS - (Nogi) Fundamentals: 7pm - 8pm - (Nogi) Intermediate: 8pm - 9pm See you all this evening! @coopers_navan @coach_keith_cooper @brazilian_jiujitsu_navan #bjj #jiujitsu #mma #brazilianjiujitsu #ufc #grappling #bjjlifestyle #muaythai #boxing #kickboxing #wrestling #martialarts #jiujitsulifestyle #fitness #life #oss #judo #nogi #bjjlife #training #bjjgirls #fight #selfdefense #karate #artesuave #blackbelt #ibjjf #fighter #gym #bhfyp

Today's schedule

5.15pm: Minii Coopers

6pm: Teens BJJ

7pm: BJJ Fundamentals

8pm: BJJ Intermediate +

Today's classes.

5pm: Jr's BJJ

6pm: Teens BJJ

7pm: BJJ Fundamentals

8pm: BJJ Intermediate

Recovery week..

Stay active but try to mix it up this week. Focus on rest & recovery while still maintaining a decent activity level.

Friday's S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Skipping x 5 minutes

Part #2 The Workout

Baseline + 7 reps per exercise.

Do this section at your own pace.

No need to rush, just get the reps done..

Next

Rest for 5 minutes.

Then.

30 minute run/walk/bike/swim/row at a fast pace. (approx 50/60% of your max pace)

(Track your distance)

Part #3 Cool down, foam roll and stretch.

Thursdays S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Skipping x 5 minutes

Part #2 The Workout

Active recovery Day.

45 minutes of any one of the following, done at an easy pace (eg 60% effort)

Walking, jogging, biking, swimming or rowing.

Part #3 Cool down, stretch & foam roll.

Wednesday S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Skipping x 5 minutes

Part #2 The Workout

Baseline + 6 reps per exercise.

Do this section at your own pace.

No need to rush, just get the reps done..

Next

Rest for 5 minutes.

Then.

1 hour walk with a backpack containing 10% of your bodyweight.
Use a sandbag as its the most comfortable.

Part #3 Cool down & Stretch

Tuesdays S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Walking or light jogging for 10 min.

Next

T.G.U x 10 reps.

No need to go heavy on this, as its just to prep for the workout.

Part #2 The Workout

Baseline + 5 reps per exercise

Do this section at your own pace.

No need to rush, just get the reps done..

Next

Rest for 5 minutes.

Next.

Alternating Step Ups x 100
(holding your back pack in front with 10% of your bodyweight)

Rest as needed and focus on your breathing.

Part #3 Cool down, Stretch & Foam roll.

.arena

Mondays S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Walking or light jogging for 10 min.

Next

T.G.U x 10 reps.

No need to go heavy on this, as its just to prep for the workout.

Part #2 The Workout

Baseline + 8 reps per exercise

Do this section at your own pace.

No need to rush, just get the reps done..

Next

Rest for 5 minutes.

Next.

As many rounds as possible in 15 minutes (with good technique)

Alternating Lunges x 20 per leg

Wall Sit x 60 seconds

Jump Squats x 10

Butterfly Sit ups x 20

Plank x 30 sec

Part #3 Cool down, foam roll & Stretch

Fridays S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Skipping x 5 minutes

Part #2 The Workout

Baseline + 7 reps per exercise.

Do this section at your own pace.

No need to rush, just get the reps done..

Next

Rest for 5 minutes.

Then.

30 minute run/walk at a fast pace.

(Track your distance)

Part #3 Cool down, foam roll and stretch.

Thursdays S&C

*Disclaimer*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Active recovery Day.

Part #1 Warm up

Squats x 5
Press ups x 5
Sit ups x 5
Jumping Jacks x 5

Repeat for 5 rounds

Next

Mobility:
Walk out to press up x 5
Walk out to tip toe in x 5
Forward lunge x 5 per leg

Next

Skipping x 5 minutes

Part #2 The Workout

45 minutes of any one of the following, done at an easy pace (eg 60% effort)

Walking, jogging, biking, swimming or rowing.

Part #3 Cool down, stretch & foam roll