Time for a serious total body burn, while training Brazilian Jiu Jitsu techniques at home. Follow along with black belt Dustin Koppel as he gives you a 33 minute session that will leave you sweating and sore. This is from the “Beginner” level of BJJ Solo. BJJ Solo is a complete, guided workout program with three different levels of difficulty. Learn more about it here: https://www.blackbeltathome.com/bjj-solo/
ROUND 1: WARM UP 0:21
1. BEAR CRAWL ←→
2. KICK OUTS WITH REACH
3. COBRA-NECK -5 SEC EACH- CHILD POSE
4. CRAB POS. AROUND THE WORLD
5. PUSH OUTS
REST 1 MIN.
ROUND 2: UPPER BODY 7:02
1. PUSH UP TO OTHER SIDE
2. HOP OVERS
3. ROLL OVER TO PUSH UP
4. PUSH UP TO KNEE ON BELLY
5. MOUNTAIN CLIMBERS
REST 1 MIN.
ROUND 3: CORE GUARD 13:42
1. GUARD CRUNCHES
2. TRIANGLE SIT UPS
3. KIMURA SIT UPS
4. HIP BUMP SIT UPS
5. THUNDER SIT UPS
REST 1 MIN.
ROUND 4: LEGS 20:22
1. SQUAT MOVEMENT
2. BACK KICK UPS
3. FROG JUMPS
4. SIDE-TO-SIDE HOPS
5. JUMPING JACK SQUAT
REST 1 MIN.
ROUND 5: CARDIO 27:02
1. SPRAWL (COUNT)
2. SHOULDER WALKS
3. HAND POST – HALF SPINS
4. SIDE-TO-SIDE TOUCH
5. SPRAWL (COUNT & BEAT NUMBER)