Shadow-Jitsu: Workout 3-5x5

Joey Alvarado
Year Released: 2011

Categories: Boxing/Kickboxing/Martial Arts


Shadow-Jitsu “Workout 3” is led by Joey Alvarado, and is a 28 minute MMA-inspired bodyweight time-based workout. It consists of 5 sets of 10 exercises (standing & floor), each performed for 30 seconds w/ a 30 second rest after each set is completed (no rest between exercises in each set). This workout is incorporated into weeks 2-6 (of the 6 week S-J rotation), and is used in combination w/ the others. The name of exercise is displayed on screen, and a countdown timer for each exercise w/ an auditory cue (bell sound) to move onto next exercise.

I like that this workout (and set of J-S workouts) is led by an experienced martial artist, clearly competent & experienced. Joey is not just creating a workout based on what’s currently hot in the fitness industry or so basic of a workout it’s boring (just punch & kick variations), it’s geared towards performance so it does have some challenging exercises but they’re interesting/fun (w/ the variety of movements). This workout has a good mix of easier/recovery type of exercises and explosive, fast movements (also quick transitions from the floor to standing positions). Some require more space than others (rolling movements), others balance (rolling pistols) and all flexibility & coordination. I felt that there is room to grow for many exercises (work on speed, coordination, completing more reps), and it’s a good idea for those new to these exercises to practice before hand (watch instructional, test out exercises in their workout space) and feel comfortable w/ the movements because this workout doesn’t any down time between exercises.

Cast: 2 females (they demo modifications for some exercises), two males

Set: filmed in part of gym/studio (white walls, gray mat flooring)

Music: instrumental & vocal w/ driving beat (not canned)


S-J “Workout 3” (28:46 min.): set 1 focuses on cardio kickboxing exercises, set 2 focuses on Shadow-Jitsu floor exercises, and sets 3-5 combine the two styles of exercises w/ incorporation of more challenging exercises. I’ve just provided the exercise description of the ones that were not in the other S-J workouts (1 & 2) or tutorial section that I had previously reviewed.

Set 1
Jab Drill
Jab Drill, other side
Alternating Knees
Flow Drill
Machine Gun Kicks
Flow Drill, other side
Machine Gun Kicks, other side
Shoe Shine: fists/ bent arms circle each other in front of body (towards face, upper cut motion).
Shoe Shine, other side
Skipping Knees

Set 2
Scorpion Twist
Alternating Hip Heist
Rocking Chair
Alternating S-Drill:
Upa
Triangle
Granby Roll
Alternating Scorpion Push Up: hindu push-up w/ single leg lift
RC (Rocking Chair) Get Up
Backwards Peak Out

Set 3
Flow Drill
Alternating Hip Heist
Flow Drill, other side
Triangles
Granby Roll
Machine Gun Kicks
Machine Gun Kicks, other side
Rocking Chair
Skipping Knees
Scorpion Get Ups

Set 4
Walk Outs (into Plank)
Shoe Shine
Jab Drill
Alternating Hip Heist
Monkey Drill
Flow Drill
Machine Gun Kicks
Thai Elbow Push Ups (plank walk-up)
Snake Move
Sprawl/Skipping Knees

Set 5
1-2 Knees
SoCal Sit Ups
Rolling Pistols (single leg deck squat)
1-2-1 Double Kick
RC Get Up/ Walk Out
Shoe Shine
Granby Roll
Ballistic Upa Get Up
1-2-1 Double Kick
Ballistic Back Roll

cardiomama

10/19/2011