Judo

Wear your judo uniform and check that the mat is clear of hazards. Warm up your neck, shoulders, and hips, and practice breakfalls first.

Start with gripping and light movement drills with your partner. Practice throws slowly and increase the pace once you are comfortable.

Lower the intensity and finish with light stretching. Let your breathing settle, then check your workout duration.

Gripping, pulling, and throwing work your cardiovascular system and whole body. Use your legs and torso for balance and your grip and back to control your partner.

Tuck your chin and use a breakfall instead of catching yourself with your hands. Release the technique immediately when your partner taps.

Breathe steadily instead of holding your breath during grips and throws. Use breaks between rounds to settle your breathing.

Record the time spent practicing judo. Do not enter throw counts, match results, or rounds.