Judo-Cardio-X, Ver. 2

Judo-Cardio-X, Version 2: switched the order of the first two groups (the two footsweeps are far less intense than everything else, so good for continued warm-up), with modifications to the order within the (new) first group.

• Warm-up for 5 minutes plus 2-3 minutes of stretching. I used most of the P90X Legs & Back warm-up.

First Group: Footsweeps, Rolling breakfalls & Clean the Mats

• Deashi-barai, right and left - 60 seconds
• Okuri-ashi-barai, right and left - 60 seconds
• Rolling breakfalls, alternating left and right (back and forth) - 60 seconds
• Clean the Mats, both ways - 60 seconds
• 60 second cardio break - keep moving/active recovery

Repeat first group

Second group: Breakfalls

• Rear breakfalls to squat - 30 seconds
• Rear breakfalls to stand - 30 seconds
• Rear breakfalls to stand with one leg (alternate each time) - 30 seconds
• Rear breakfalls to stand, adding plyometric jump - 30 seconds
• Right & left side breakfalls to squat - 60 seconds (30 sec each side, alternating or straight)
• Right & left side breakfalls to stand - 60 seconds (30 sec each side, alternating or straight)
• 60 second cardio break - keep moving/active recovery

Repeat second group

Third group: full body throws

• Uchi-mata, right and left - 60 seconds (30 sec each side, alternating or straight)
• Kata-garuma, right and left - 60 seconds (30 sec each side, alternating or straight)
• Tai-otoshi, right and left - 60 seconds (30 sec each side, alternating or straight)
• Seoi-nage, right and left - 60 seconds (30 sec each side, alternating or straight)
• 60 second cardio break - keep moving/active recovery

Repeat third group

• Cool-down for 5 minutes, including stretching.

Notes:

• The full routine is 42 - 43 minutes, and is intended to stand alone.
• An after judo-class conditioning version would not require the warm-up, and could perform each group only once, cutting the time to less than half.
• Although this is intended to be used by judoka who are familiar with, and skilled in the movements, even a completely untrained person could attempt to safely and basically "go through the motions" and still get a good cardio routine, in the same way that Tae-bo offered a good work-out, but certainly didn't train people in an effective combat sport or martial art.