Turn Your Solo BJJ Drills Into A Killer 30 Minute Movement Workout!

 

Get a killer total body workout as you train common BJJ movements along with black belt Dustin Koppel. You’ll be sore and worn out after this one, all while getting repetitions in on your most important training movements – without a partner!

ROUND 1: WARM UP 0:25

1. DOWNWARD DOG W/ NECK STRETCH
2. ROLLS TO SPINE
3. FIGURE 4 SIT UP TO BUTT
4. FEET BEHIND HEAD TO L&R TOE TOUCHES
5. HIP SHIFTERS

REST 1 MINUTE

ROUND 2: SHRIMP 7:10

1. SHRIMP IN PLACE
2. ACROSS FLOOR
3. WITH CRUNCH X 2-10
4. SHRIMP TO PUSH UPS X 5
5. 1 LEG SHRIMP/ 30 SECONDS EACH

REST 1 MINUTE

ROUND 3: ROLLS 13:47

1. R&L ROLL – KNEES
2. FIGURE 4 TO KNEE
3. R&L ON KEE STAND UP
4. BACK ROLL TO STAND
5. 5 X SQUAT TO F. ROLL, 10 X JUMPING JACK TO B. ROLL
REST 1 MINUTE

ROUND 4: STAND & BASE 20:27

1. 30 SEC HOLD EACH SIDE L&R
2. 30 SEC PULSE EACH SIDE L&R
3. R&L LEG KICK BACK
4. STAND & BASE L&R
5. THUNDER SIT UP TO STAND L&R (5X)

REST 1 MINUTE

ROUND 5: CARDIO 27:07

1. SPRAWL, ROLL
2. STAND & BASE TO BACK ROLL
3. SHRIMP X 4 STAND & BASE
4. SHRIMP TO FIGURE 4 GET UP
5. MTN. CLIMBERS TO KICK OUTS

 

 

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