BJMA Gladiator Exercises
| Exercises | Grade 1 & 2 | Grade 3 | Grade 4 & 5 | |
Phase 1 |
Standing partner piston pumps | 20 sec | 30 sec | 60 Sec |
| Half push ups | 10 sec | 20 sec | 30 sec | |
| Partner pull up | 10 sec | 20 sec | 30 sec | |
| Tricep dip (partner supported) | 10 sec | 20 sec | 30 sec | |
| Full push ups | 10 sec | 20 sec | 30 sec | |
Phase 2 |
Crunches | 20 sec | 30 sec | 60 Sec |
| Left side crunches | 10 sec | 20 sec | 30 sec | |
| Right side crunches | 10 sec | 20 sec | 30 sec | |
| Double torso curls | 10 sec | 20 sec | 30 sec | |
| Reverse torso curls (to the count) | 10 sec | 20 sec | 30 sec | |
Phase 3 Lower Body |
Shuttle sprints | 20 sec | 30 sec | 60 Sec |
| Heel kicks to rump (both heels) | 10 sec | 20 sec | 30 sec | |
| Knee lifts to chest (both knees) | 10 sec | 20 sec | 30 sec | |
| Half squats (elbows to knees) | 10 sec | 20 sec | 30 sec | |
| Wide stance squats by the count | 10 sec | 20 sec | 30 sec | |
| Total times for each grade | 3 min | 6 min | 9 min | |