Jiu-Jitsu Workout at Home

Are you a jujitsu hobbyist, who wants to improve your overall fitness for BJJ. But doesn’t have time to make it to a gym. Today I’m going to give you a Jiu-Jitsu Workout at Home .

I will say, there are more ideal ways to work out.

You are or it might get to the point, where your body weight does not impose enough intensity.

But these workouts can be effective, especially if you’re newer to Fitness.

In the future, you might consider joining a gym or investing in some home equipment.

Let’s get into it.

Jiu-Jitsu Workout at Home

Movement Prep

I’m a huge believer in getting the body primed for what we will ask of it.

Jiu-Jitsu Workout at Home, are no different.

We are trying to accomplish 3 things, when we prep for our workouts

Open up what’s tights, this is usually our pecs , upper back, and hips.

Next, we want to fire up the big muscles on our back side, glutes, hamstrings, and upper back.

Finally, we want to fire our nervous system and get ready for the workout, through fast and explosive exercises.

Here is what we are going to do for our Jiu-Jitsu Workout at Home.

• Pec stretch in a door way 30-60s
• Hip flexor stretch 30-60s
• 1/2 kneeling rotations 10 per side
• Deadbug with leg extension 10 per side
• Bridges 10 reps
• YWT Iso Holds 20s per position
• Toe hops 4×10 30s rest

If you are unsure of what these are, you can check out my YouTube channel for exercise demos here

Now, let’s get into our first workout…

Workout 1

We are going to do 3 super sets. A super set is when we do two exercises back to back. Then after each super set, we will rest for 60s.

Superset 1

Forward to backward lunge 3 sets 8 reps in each direction

Push ups 1.5 reps 3 sets of max reps

Superset 2

Single leg hip thruster 3 sets 20 sec hold followed by 15 reps

YWT ISO 3 sets 20s each or if you have a band you can 30 banded pull apart

Superset 3

Side lunges 3 sets of 10

Side plank 3x 30s

If you have any questions on this, please let me know. If you would like a more weight-based program, try my 9-week BJJ Strength And Conditning Workout. Download It Here

Workout 2

For this workout, we are going with a giant set. We are going to do 4 exercises back to back then, then we are going to rest for 2 minutes before we repeat for 3-4 rounds.

Rear foot elevated split squats 1.5 reps

Spider Push ups 20 reps or max reps

SL RDL 10 reps per leg

Ring Rows or chin ups for max reps (if you can’t do these, do rear flys for 30-50 reps)

If you have any questions on this, please let me know.

Finishers

I like to throw finishers in, at the end of many workouts I program for my clients. To focus on weak points or areas of focus. These are usually 5-10 minute add ons. They are often going to develop some conditioning qualities or muscle building. Here are a few ideas.

Countdowns:

Jump Squats 10 9 8 7 6 5 4 3 2 1

Plyo push ups 10 9 8 7 6 5 4 3 2 1

Start at 10 each round drop a rep until you get to 1. Rest as little as possible.

Intervals

Use 15s-30s all out effort followed by 60-120s of rest. For 3-6 rounds.

Here are some exercises ideas

• Jump squats
• Burpees
• High Knees
• Shrimping
• Sit throughs

Walking lunges

This is exactly how it seems, put a time of 5-10 minutes on and do walking lunges without rest.

Pyraminds

Super set pushups and chin ups. Start with 1 rep and keep going back and forth. Adding 1 rep each time. When you fail at an exercise. Rest for 2 minutes and do it 1 more time.

If you need Jiu-Jitsu Workout at Home, I hope you find this helpful to you. If you like these workouts, you might enjoy my 1 on 1 coaching program for BJJ athletes and hobbyists. You can learn more here