Gym Hygiene at Ground Control Palm Beach
December 7, 2025
Training at Ground Control Palm Beach means walking into a space where hard work, positivity, and teamwork come first. A clean environment is essential to
Merry Christmas and Happy Holidays everyone! Now that we are going into the holiday season everyone will have to decide between going to the gym or that Christmas party, shopping, setting up decorations or family things. But let’s face it, this season comes only once a year, and we need to take the time for the people that we love.
This doesn’t mean that we need to neglect our fitness and martial arts training. I have put together a quick workout to help you keep your body moving when you can’t make it to the gym. With the help of Ground Control Professor Leo, we also have a few solo drills for you practice at home to keep your Jiu-Jitsu game sharp and ready for the new year.
Ground Control Palm Beach’s Professor Leo demonstrates a series of solo drills for your balance, coordination, and mobility. To go through the entire series will take about 41/2 to 5 minutes. You should rest 1 to 3 minutes and repeat it 2 to three more times. Click the link below and feel free to email Leo at Leo@groundcontrolusa.com if you have any questions.
I have designed a few workouts that you can do without any equipment. I have included 3 different workouts and each workout is about 20 minutes.
Day 1: Compete as many reps as possible AMRAP in 10 minutes. Rest for up to 3 minutes then complete the second stage.
Repeat for 10 minutes
Stage 1:
Stage 2:
Day 2: Repeat 3X. Rest 3 minutes between rounds.
Day 3: Repeat 4X Rest up to 3 minutes between rounds
If you have any questions regarding this workout or if I can help you in any way please feel free to email me at rocky@groundcontrolmma.com
Training at Ground Control Palm Beach means walking into a space where hard work, positivity, and teamwork come first. A clean environment is essential to
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