Brazilian Jiu Jitsu is a martial art that focuses on throws, takedowns, grappling and groundwork. It emphasizes joint locks applied to the arms, shoulders, legs and ankles, as well as the use of chokeholds that can be applied from various positions and using different parts of the body. The following workout is comprised of several movements that are traditionally used during the warm-up prior to the instructional and live practice portions of a Jiu Jitsu class. The exercises and drills used during the warm-up are selected based on how they prepare the body for the techniques that will be taught and practiced during class.
Even if you’re not preparing for your next Jiu Jitsu class, these exercises can be used for a great workout or as a way to add some variety to an existing workout program.
Warm-up: Perform each exercise for 30 seconds followed by 30 seconds of rest.
High Knee Running
Running in place with an emphasis on hip flexion by bringing the knees up to hit palms of hands.
Running in place with an emphasis on knee flexion by bringing the heels to the glutes.
Workout: Perform each exercise for 30 seconds at the highest intensity you feel comfortable with followed by a rest period of 30 seconds. You can start off by doing two rounds with a 1:1 work to rest interval and then change the intensity by adding rounds to future workouts. Or you can change the work/rest periods as you feel more comfortable with the movements.
This exercise can be done as a standard burpee or you can do it on one leg at a time, alternating between legs with each repetition. Start from a standing position and then lower your hands to the ground while moving your feet back into a push-up position. Bend the elbows and lower down, and then hop back up to feet into a ready/athletic position. This completes one repetition. This exercise simulates sprawling to defend against a takedown attempt, so focus on trying to get to your feet as quickly as possible.
Technical Stand Up
Start in a standing position with your hands in an athletic position. Squat all the way down by bringing your butt to the ground, then roll onto your back while bringing your arms out to your sides. From here, sit up while posting one hand back,
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