Not one workout really. Actually, several over the course of the day.
I start each morning with a light warm-up and some stretching. From there, I go to stationary bike for 20-30 minutes, followed by some more stretching.
During the course of the day at work, I will take a number of short breaks to do different stretching exercises combined with some "shadow uchikomi.".
On returning home from work, I do my afternoon training. This consists of a warm-up, stretching, and some more time on the stationary bike. Depending on time and weather, I'll do some uchikomi drills with a tree in the back yard. I'll switch off between either an obi tied around the tree or a bicycle inner tube also tied around the tree. Each has its advantages. I'll usually do 25 kuzushi drills, then 5-10 each uchikomi drills for the throws I'm working on. Finally I finish with more stretching.
At the end of the day, before going to bed, I'll do one more round of stretching followed by ukemi drills. The ukemi drills consist of 100 forward roll breakfalls onto a carpeted floor (over a concrete slab). There is, of course, a lot less give then the mats at the dojo so doing it right has a higher premium at home. My key focus is relaxation and "flow."
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