BJJ Solo - Total Body Workout w/ Brazilian Jiu Jitsu Movements (Beginner)
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- 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: www.blackbeltathome.com/bjj-s...
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) - แนวปฏิบัติและการใช้ชีวิต
Looks like I'm going to have to work my way up to "beginner" lol!
Hey Chris! How is it going?
Same here, man...made it to the 25:00 mark and I’m smoked
Haha.. I hear ya..
I concur
Me too brother.
Im 66 and do this once a week for a cardio day and it never fails to kick my ass. Best wishes, brother.
Very impressive sir. You have inspired me to stay disciplined
You, sir, are a King.
@@CYPHER360_ duJAuuıı
King🙌🦍💪
Osss!
My progression on this workout (I'm out of shape btw):
Started doing this a week ago.
Day 1: nearly killed me and couldn't complete (was beat after the bear crawls honestly)
Day 2: nearly killed me and couldn't complete
Day 3: decided to break it up. did round 1, 2 & 3 in morning. Did round 1, 4 & 5 at night
Day 4: repeated day 3
Day 5: repeated day 3
Day 6: body got used to exercise and I did ALL ROUNDS that morning
Day 7: rested
Day 8: just did ALL ROUNDS and broke less of a sweat than I did the first day with the bear crawls
P.s. The most difficult exercises for me were the pushouts in round 2 the mountain climbers in round 2, and the squats in round 4. I stopped doing all 3 on day 4. Clearly my legs were pretty weak. So I concentrated on strengthening them with the easier leg related exercises over the days. After 6 days and a rest allowing my muscles to regroup, I was able to easily do all of them.
Nice job, bro. How you doing now?
Nice man in sorta in shape and it killed me, im more exhausted than I am after 45 minutes of rolling
Its impossible that you improved that much within 8 days. Fitness doesn't change within such a short time. Something is off here.
@@Jejdjejbfjf sorry your body doesnt react quickly bro
@@matheusgarcia8975 im fat and out of shape again, lol. my work schedule changed and knocked me off. but i definitely need to get back into this
3 weeks of gym closed due to the corona, missong my jiu jitsu, i have tried this and i was not able to finish the last 2 drills.. i will just do this slowly but everyday.. this is soooo awesome
How’s it going?
Jeh Ang ..hows it goin'..
I puked before the last 2 rounds lol
2 months a go and?
#Legendary Atleast You Made It That Far
I’m 40 years old who’s new to jiu-jitsu. And I found your workout perfect to work my core and balance. Thank you!
I've been doing this routine for the past 4 days. And I realize I need to give up beer, lol.
"Beginner," they said. "Keep training outside the gym," they said. "You'll love it," they said.
And it was everything they said, just orgasmic by time i finished. Were you being sarcastic, 'cause human beings typically like challenges, the gym is my playground, the mats are my sandbox.
Lol
Hahahahaha you’re hilarious ! How’s it going
hahahah your comment made me laugh hard
Ahhahaha hilarious. How is it these days? Any progress?
I bought the course a couple months ago after doing this workout 3-4 days a week for about 6 months. I put on about a stone of muscle. The course is a step up again. Total bargain and would recommend to anyone. Top class.
First MMA related workout after recovery from post concussion syndrome. Made it up to end of round 2 12:55 will continue to try and make it farther. Thank you for posting this, having my injury I cannot return back to the gym but this can at least keep me in shape and more importantly functional shape.
2nd time doing this workout and made it to 17:18. Hope to do more next week. Will continue pushing.
19 min
hayabusa haya thats awesome!! Keep pushing yourself a little more each day and the sky is the limit my friend.
Well I'm glad to hear this was tough for everyone else ... oh man I made it but...I'm Dead.
First workout I could fully do at home and was challenging, thank you.
Super cool! These exercises are deceiving. They look simple but they are utilizing a ton of little and big muscles so you will definitely feel the burn.
Tout à fait 😉
Man...this workout is no joke, Seems easy as shitt when u just watch it. guess i'm just out of shape totally lol. getting it though LETS GO.👏
MidoTV Adventure how have you guys been doing with it? Hope you stuck with it
SiriusBusiness been sticking with it??
I fatigued at 8:20. I was weak as. I'm way too unfit rn. guess I better keep trying every day until I can make it to the end of this video. thanks for the workout!
how's your progress?
Thank you. To cool it down I'll rearrange my room's furniture. Great workout.
Thank you for this workout it has helped me tremendously in my B.J.J. practice
Great workout.. Coming out of surgery and I wanted to train a little bit at my home.. This workout got me pumped and I remembered once again many techniques 😁
Love this workout! Simple moves. Well organized. Deceptively hard. I have room to improve. Thank you!
Calm voice, no music, straight to the point. Subscribing
Thank you!! First day i couldn't get to round 3 but today i managed to perform all the exercises. Great video
Omg. 6 weeks with no gym training and this session made my heart pound ! Thanks !!!
Dude, I just finished my first time doing this and it kicked my butt, but I know I can get better at it. Thanks for sharing this! Take care
Awesome workout to stay active during this lockdown ..blessings 🙏
Thank you so much for making this video I've done the workout twice this week and its already getting easier!
Great video! Love the preview corner, makes to keep up with the pace.
Your workouts get better and easier to follow. I had some problems to catch-up last ones but this one with small video showing next exercise and timer is just best thing I could imagine. I'll use it as my workout for my first after long break tournament. Thanks a lot, great job. Oss!
the sound when the exercise starts is soo similar to my alarm xD great workout tho, got until around 15:00, then took a break and finished
Fantastic workout , easy to follow and perfect for quarantined workouts!
I was thinking about doing this every day until I did it lol. Way to go coach
Wow! Perfect workout
If this workout is for beginners than I hate to see the advanced. At first It seems really easy but make no mistakes this is a tough workout and you will get a lot out of it. I am going to try to do this workout every week in conjunction with jumping rope and muay thai bag workouts.
I made it to the end. Fitter than I first thought, not as fit as I ought to be.
Great video. Really handy having the little preview window - helps mentally prepare for the next exercise which allowed me physically to get into the exercise faster.
Easy sub.
I really had fun working out today!
What an awesome workout! 🔥🔥🔥 Rolling from lying flat position is very challenging, I will practice it, thank you!!
Thank youuuuu!
It's my every day routine from now!
Thanks for creating a posting this very good workout.
great home workout for the lockdown! been doing it daily for a week and i feel so high and happy after the last round of sprawls everytime :) thanks a lot!
Haven't trained in 4 days so I thought I look for something to open the lungs up to get ready to train again and man I was gasping lol Finished it but felt fatigued lol. Awesome workout, definitely will be adding this to my training regimen.
Excellent workout, definitely on my list !
Ive been doing this every day since june and it's such a great exercise...you guys should do this especially during quarantine
OK... I've just signed up to start jui jitsu at 36... the warm up on this video has killed me 😂
Just finished this workout and man was it a great one!! Absolutely perfect for my BJJ training. My classes have unfortunately been cancelled the past few days so I legitimately needed this workout. It worked out all the areas I need to be working on to improve my jits game. I may even add this in to my weekly routine. Thanks coach 🙏👊
What do you think? This is a good training to apprend the jujitsu art?
Can you post the next workout level, ive been doing this 6 days a week with 40 lbs weight on my ankles and vest for 4 weeks now and im feeling very confident in this
Such a well made and easy to follow video.
Thanks man!
Thanks for this! Just what I was looking for.
Esto es justo lo que andaba buscando para complementar mis entrenamientos en casa. Muchísimas gracias por compartir.
This was a good one! Thanks guys!
Great workout! My body is toast. Thanks for posting. God bless.
Love to all my BJJ brothers and sisters
Awesome video! Haven't trained since COVID started - all really useful drills that I have more or less practiced in the past. Thank you!
This is a great warmup, and cover any areas you are weak. Using this as a sanity check once BJJ and boxing gyms start to open.
It would appear I have a *lot* of work to do!
Well done. Subbed and looking forward to more.
Good workout. I’m a blue belt and I’m training 4 days a week, still found it challenging. I got to complete the workout and now that I done it there’s couple of moves I will be able to intensify next time. Just found funny that I didn’t see a drop of sweat from the video while I got my mats soaking wet with sweat, never mind great workout.
this is great! been looking for something like this... just getting into BJJ.. but waaaay outa shape so this is a great starter... cheers!
I'm a lazy blue belt and this work out was KILLER.
Bom demais. 👏👏👏👏
Vídeo essencial pra quem está afim de fazer um treino em casa diferente voltado ao Jiu Jitsu.
Parabéns!!
Osssss
This an amazing workout, I am very out of shape due to a sedentary lifestyle and this had my shirt soaked after the first 15 mins. This will be my new daily routine until I can finish it with ease. Thank you for putting this video together.
I had fun doing the workout.
Thanks,
It's sooo good. Pls more like that. Great workout and great video!
Great video. Thanks a lot!
Just finished this workout it really killed me had to give up 2 times with 10 seconds left on the clock gonna finish this one in perfection next time.. Thanks great workout 👌
thanks for sharing i want to start working out everyday using your videos. 30 day challenge for myself during this time at home
Excellent!
Super workout! You make it look easy but damn its no joke! Just finished, drenched in sweat but legs feel good
Thanks man i love this workout
It makes me so exhausted and excited. I get so much sweat on my face, arms and hands. But I will never give up till the end. And This is an Excellent Work Out I've ever tried.
This work out is awesome
I love the triangle drill I loveeee triangles and I am going to start doing that every BJJ class I have
Interesting video.
As I look at the date, I will have to chec for more recent videos.
Getting better! THANX!
this is super enjoyable!
First, that was my first ever BJJ drill workout ever and I loved it. I wouldn't say it's a beginner workout though coming from a Karate background which I guess says a lot for BJJs progression over traditional martial arts. But this right here kicked my ass! I have a hip injury less than 3 years old and this has challenged the hell out of me. Where my back and hip couldn't, I just walked in place to keep the heart rate up or I stretched. I guess so long as you keep up, it works. I just hope I didn't overdo it. Thanks!! This was so helpful!!
This workout BadAss..Day 1 done
whoa this better the exercise I've being doing wait it seems as if this is defense moves GREAT
I tried it the first time and only made it up to Round two. I'll do this again though and try to complete it. This is a good option on days when you are away from the mats.
CHINGON! Primera vez que intento los ejercicios de jiu jitsu y con música de fondo a toda madre! Gracias!
Thank you bro
Thanks for this video! Helping a lot during coronavirus lockdown.
Sending fist bumps from Australia 👊🏼
Excelent workout!!!!! Thanks.
It’s so much cool workout. I loved your workout sir.
this was a great workout! TY
Thank you
This is a great first level warm up! I would just caution on posture. Some of the exercises seem to have the back hunched over quite a bit. I feel that if you are trying to stay low, your knees should be bent more into a squatted/lunge type position with your back more upright and your butt low, not bent over with your head tilted down. That puts a lot of straight on the lumbar vertebrae and muscles.
i see it too..it seems all gppd..il probs switch it up..
I could be wrong, but it looked to me like a lot of the posture decisions were made to try to keep the hips away from the opponent and keep the feet light to be able to step in odd directions to escape getting a foot caught or swept. From a workout perspective, squatting more and a straighter spine is probably better, but all of these movements assume you are practicing to use them against a resisting opponent who is almost always on the ground trying to sweep you. This is a workout, yes, but it's also basically a jujitsu kata. I'm not saying don't modify it at all, just giving what seems to be the reason behind the posture chosen. For a workout, by all means modify it. For a set of jiu jitsu drills, consider the opponent's position and modify accordingly.
Thanks for the workout pal
Enjoy this workout, really got to my lats, triceps, chest, core, glutes and quads..my butt though..i had to engage because i couldnt feel anything until yesterday..Thank you so much for the video..really want to try part ll..i cant really finish part l yet so i will continue..that cardio though..whoooa..yeah yeah..
Ill Start doing it in the afternoon after school.. It seems Nice Ill Do it all days Only . Every sunday i have a little Brake.. I still have alot of stuff to do..
Love it!!
Awesome workout!
The only video in whole TH-cam that made me actually wish for publicity to show up... 😅 that was tough and awesome... 💪
Thank you so much
How are you sir. ?
Thx very good
i loved this ❤
Hey man! I love your channel. Thanks!
Great idea! I love this. I feel too out of shape to take a BJJ class yet, so this is perfect for me. Thanks for the great video!!!! It's super helpful to me.
This work out is great. But go ahead and jump into that class. You will love it and get into shape while you learn!!!
You dont get in shape to do jiu jitsu, you will get in shalr doing jitsu my man.
This workout really kicked my ass lmao. I’m in decent shape and do quite some boxing but wasn’t prepared for this at all😂 Great job on putting the whole workout together with the previews etc. Keep it up👊
Good stuff man.
Thank you for these
Should be a beginner in a year lol
Dude, this workout is amazing! Just watched it yesterday, and about to give it a go right now. I'm sure it's going to kick my butt. lol
improve your grapping
i really enjoyed this! You should make another one
Dude..theres part ll..
Thanks
Great workout