Staying Fit At Home

You don’t need access to a gym to stay fit! Here are some quick at-home workouts that will help you stay active until our doors reopen!

Day 1

Complete 3-5 rounds of the following. Rest 1 minute after each round.

15 V-Ups
20 Stack Push-Ups (10 each side)
20 Seated Hip Extensions
20 High Plank Shoulder Taps (10 each side)

Day 2

Bodyweight HIIT (High Intense Interval Training) Workout.

Complete 3-5 Rounds with a 1 minute rest after each round. Perform each exercise at a high pace for 45 seconds followed by a short 15 second rest.  

45-seconds Speed Skaters
45-seconds Jumping Jacks
45-seconds Spider Man Push-Ups
45-seconds Jumping Lunges
45-seconds Burpees

Day 3

Repetition is the key to unlocking success in BJJ. Practice these moves at home to get a great workout, maintain your conditioning and unlock your next level of BJJ!


5 Rounds with a 1 minute rest in between rounds:

Band Workout – 2 minutes
Arm Drags – 1 minute
Triangle Chokes – 30 Reps each side
Guard Solo Leg Movement – 3 minutes
Break Fall Technical Stance – 10 reps each side

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