14 May 2020

WORKOUT OF THE WEEK 5: VITALY MAKAROV

WORKOUT OF THE WEEK 5: VITALY MAKAROV

The European Judo Union want to help you all at home with some training plans from coaches in the across the continent!

World Champion and Olympic silver medallist, Vitaly Makarov of Russia is closing off with his final session to you all in this fifth week to provide you with some great ‘at-home’ options for an upper body workout. 

Make sure you warm up before starting! We want to make sure that you don’t pick up an injury before getting down to the real work… 

Some of the exercises are weighted, if you don’t have a dumbbell, find something around the home that can act as a replacement.

This workout is for beginners and advanced athletes. 

Warm up beforehand! If you need some guidance for a thorough warm up, head back and look at Week 4 of Vitaly’s video where he takes you through multiple movements to prepare yourself for exercise. 


0:50 – 1st Round: 4-5 Sets
Exercise: 25-30 reps (deep push ups)

1:30 – 2 min rest between sets

2:10 – 2nd Round: 4-5 Sets
Exercise: 10 reps each side for beginners (side to side push up)
                15 reps each side for advanced (side to side push up)

1:30 – 2 min rest between sets

3:05 – 3rd Round: 4-5 Sets
Exercise: 30 reps for beginners (push ups)
                50 reps for advanced (push ups)

1:30 – 2 min rest between sets

4:48 – 4th Round: 3 Sets
Option A
Exercise: 20 reps (deep push ups) + 20 reps (side to side push ups + 30 reps (push ups)

3 min rest between sets

6:03 –  4th Round: 3 Sets
Option B
Beginner: 30 secs, Advanced: 1 min
Exercise: 1 rep (deep push up) + 1 rep left, 1 rep right (side to side push up) + 5 reps (push ups) 

3 min rest between sets

7:50 – 5th Round: 3 Sets
Option A
Exercise: 12 reps normal weight + 12 reps lighter weight (Dumbbell Incline Butterfly)

2:30 min rest between sets 

9:02 – 5th Round: 3 Sets
Option B
Exercise: 12 reps heavy weight + 12 reps light weight (Dumbbell Incline Butterfly)

2:30 min rest between sets

10:40 – 6th Round: 3 Sets
Exercise: Maximum reps (Dips -please use two chairs)

3 min rest between sets

Well done! You have completed the session!

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