Written By: Denise Houle, Certified NASM Personal Trainer, Corrective Exercise Specialist, MMA Strength and Conditioning Specialist.
BJJ Body Weight Circuit:
This 30 minute body weight circuit will help improve not only your cardio conditioning but build muscle memory for some of your Jiu Jitsu movements as well. No time to get to the gym? No problem, this workout can be performed just about anywhere.
5 complete sets
1 minute per exercise (no rest in between each exercise)
1 minute rest after each set.
- Technical Stand Ups
- Triangle Shots
- Sit Through
- Hip Escapes
The first exercise is the Technical Stand Up. This is a very beneficial full body exercise and can also assist you with your timing on sweeps and standing up to combat base. See video below:
The second exercise is the Triangle Shot. Improve your timing on your triangles and get that core in at the same time. See video below:
The third exercise is the Sit Through. This will really test your core and cardio. Pay close attention that the same side arm that posts is the same side leg that kicks out. See video below:
The fourth exercise is the classic Wrestling Sprawl. This can really improve your timing and muscle memory for defending take downs as well as increase the heart rate. If no mats are available do not drop hips all the way to the floor. See video below:
And last but not least the fifth exercise is the Hip Escape. One of the most basic but crucial movements in Jiu Jitsu. Make sure when you are pushing the hips out to get that butt off the ground. See video below: