Grappling Home Workout

by Adam benShea on February 19, 2010

It can be difficult to replicate the physical demands of a Brazilian Jiut-Jitsu, or grappling, match because of the adrenaline dump that comes with participating in a solo combat sport before numerous spectators. Nonetheless, a great way to prepare, physically, for Brazilian Jiu-Jitsu is through a continuous (no stopping!) workout that includes spikes of explosive output. Below is a sample grappling, home workout using only your body weight. You will notice that I include numerous lunges. This is because, in my opinion, lunges are the best lower body workout to replicate the movements of a wrestling takedown. The benefits of the “burpee” exercise should be obvious. The “burpee” mimics the sprawl (so common in a grappling match) and offers an explosive workout for the upper and lower body.
(Questions about a workout? Check the workout demos page)

Warm-up:
20 lunges
20 push ups
50 crunches
50 bicycle crunches

Workout:
10 burpees
30 sec count push-up plank
20 mountain climbers
20 lunges
5 push-ups (left leg lifted in the air)
5 push-ups (right leg lifted in the air)
10 burpees
20 jumping lunges
20 mountain climbers
10 lunges
20 burpees
10 push-ups (left leg lifted in the air)
10 push-ups (right leg lifted in the air)
30 sec count push-up plank
20 jump and tuck
40 mountain climbers
30 sec push-up plank
20 push-ups
30 sec push-up plank

This should be a short, intense, home workout-enjoy!

Push-up plank

Lunge

{ 1 comment… read it below or add one }

Juve February 20, 2010 at 2:08 pm

Hey Adam I tried the black jack workout directly followed by the 5 minute core workout. All I can say is intense! For those of you at home that can’t get out to gym today I suggest you try it. Great website Adam

Leave a Comment

Previous post:

Next post: