BJJ Solo - Total Body Workout w/ Brazilian Jiu Jitsu Movements (Beginner)

Рет қаралды 726,335

Күн бұрын

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)

Пікірлер: 314

@cswalker21 4 жыл бұрын

Looks like I'm going to have to work my way up to "beginner" lol!

@aoutsky 4 жыл бұрын

Hey Chris! How is it going?

@paulzeigler1075 3 жыл бұрын

Same here, man...made it to the 25:00 mark and I’m smoked

@wildworld7710 3 жыл бұрын

Haha.. I hear ya..

@CB-cu4us 3 жыл бұрын

I concur

@johnrburke 2 жыл бұрын

Me too brother.

@davidbass3395 4 жыл бұрын

Im 66 and do this once a week for a cardio day and it never fails to kick my ass. Best wishes, brother.

@lethalsoldier8082 2 жыл бұрын

Very impressive sir. You have inspired me to stay disciplined

@CYPHER360_ 2 жыл бұрын

You, sir, are a King.

@larncico8811 2 жыл бұрын

@@CYPHER360_ duJAuuıı

@agustincenteno13 Жыл бұрын

King🙌🦍💪

@chamellesway8424 3 ай бұрын

Osss!

@seanmiddleton2932 3 жыл бұрын

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.

@matheusgarcia8975 3 жыл бұрын

Nice job, bro. How you doing now?

@masonlewis3587 3 жыл бұрын

Nice man in sorta in shape and it killed me, im more exhausted than I am after 45 minutes of rolling

@Jejdjejbfjf 3 жыл бұрын

Its impossible that you improved that much within 8 days. Fitness doesn't change within such a short time. Something is off here.

@seanmiddleton2932 3 жыл бұрын

@@Jejdjejbfjf sorry your body doesnt react quickly bro

@seanmiddleton2932 3 жыл бұрын

@@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

@tamimzaraina 2 жыл бұрын

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!

@jangerz 4 жыл бұрын

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

@LegendGamingg_ 4 жыл бұрын

How’s it going?

@acemii3331 4 жыл бұрын

Jeh Ang ..hows it goin'..

@Biiiiggiiiiice185 4 жыл бұрын

I puked before the last 2 rounds lol

@nordanshat6613 4 жыл бұрын

2 months a go and?

@blazeydidit7221 3 жыл бұрын

#Legendary Atleast You Made It That Far

@bernieroche6925 3 жыл бұрын

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.

@pimpchimp6931 5 жыл бұрын

First workout I could fully do at home and was challenging, thank you.

@kharlajean36 4 жыл бұрын

"Beginner," they said. "Keep training outside the gym," they said. "You'll love it," they said.

@The_Cholo 4 жыл бұрын

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.

@metrogaming0384 4 жыл бұрын

Lol

@eboniphillips8496 3 жыл бұрын

Hahahahaha you’re hilarious ! How’s it going

@barrosoneto6870 3 жыл бұрын

hahahah your comment made me laugh hard

@elesexistemmesmo Жыл бұрын

Ahhahaha hilarious. How is it these days? Any progress?

@joshuanaquin1171 6 ай бұрын

Thank you for this workout it has helped me tremendously in my B.J.J. practice

@seanmiddleton2932 4 жыл бұрын

I've been doing this routine for the past 4 days. And I realize I need to give up beer, lol.

@merkurito 9 ай бұрын

Calm voice, no music, straight to the point. Subscribing

@rockj8197 4 жыл бұрын

Love this workout! Simple moves. Well organized. Deceptively hard. I have room to improve. Thank you!

@gurijanollari7677 5 жыл бұрын

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 😁

@stevenash3754 4 жыл бұрын

Great video! Love the preview corner, makes to keep up with the pace.

@bulsmereboxeratreadingempi4563 4 жыл бұрын

Omg. 6 weeks with no gym training and this session made my heart pound ! Thanks !!!

@prelornapillay3802 4 жыл бұрын

Awesome workout to stay active during this lockdown ..blessings 🙏

@yayo685 5 жыл бұрын

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.

@yayo685 5 жыл бұрын

2nd time doing this workout and made it to 17:18. Hope to do more next week. Will continue pushing.

@yayo685 5 жыл бұрын

19 min

@ChrisB8711 5 жыл бұрын

hayabusa haya thats awesome!! Keep pushing yourself a little more each day and the sky is the limit my friend.

@spookytwink420 Жыл бұрын

Thank you so much for making this video I've done the workout twice this week and its already getting easier!

@mysz3951 4 жыл бұрын

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!

@elarmadillo2466 5 жыл бұрын

Thank you. To cool it down I'll rearrange my room's furniture. Great workout.

@nicholaslassalle6231 4 жыл бұрын

Fantastic workout , easy to follow and perfect for quarantined workouts!

@alvarezgamers 4 жыл бұрын

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.

@manoelmasy980 3 жыл бұрын

Tout à fait 😉

@ramsey180 4 жыл бұрын

Thank you!! First day i couldn't get to round 3 but today i managed to perform all the exercises. Great video

@ChrisB8711 5 жыл бұрын

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 🙏👊

@deepakara8698 4 жыл бұрын

What do you think? This is a good training to apprend the jujitsu art?

@kramniboh1189 5 жыл бұрын

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.

@reirparasanar 3 жыл бұрын

Thank youuuuu! It's my every day routine from now!

@Stereonizer 4 жыл бұрын

Wow! Perfect workout

@gangster4896 4 жыл бұрын

Such a well made and easy to follow video. Thanks man!

@christyson4093 3 жыл бұрын

Excellent workout, definitely on my list !

@aasthakamboj4900 4 жыл бұрын

I really had fun working out today!

@boston7704 3 жыл бұрын

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.

@shannonriverrose3870 5 жыл бұрын

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!

@sage3431 3 жыл бұрын

how's your progress?

@washington9816 4 жыл бұрын

Thanks for creating a posting this very good workout.

@dd470_ 6 ай бұрын

This was a good one! Thanks guys!

@Bumble13Tuna 2 жыл бұрын

Thanks for this! Just what I was looking for.

@el.gonzalo 4 жыл бұрын

Great workout! My body is toast. Thanks for posting. God bless.

@annaafro5086 3 жыл бұрын

It's sooo good. Pls more like that. Great workout and great video!

@TraderRizos 3 жыл бұрын

Esto es justo lo que andaba buscando para complementar mis entrenamientos en casa. Muchísimas gracias por compartir.

@rachelpiotrowski5067 4 жыл бұрын

Awesome video! Haven't trained since COVID started - all really useful drills that I have more or less practiced in the past. Thank you!

@theDMLair 4 жыл бұрын

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

@emanuelefatucchi1820 4 жыл бұрын

improve your grapping

@konecjaponec 4 жыл бұрын

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!

@mrsbootsworkouts 11 ай бұрын

What an awesome workout! 🔥🔥🔥 Rolling from lying flat position is very challenging, I will practice it, thank you!!

@c7po457 4 жыл бұрын

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

@metrogaming0384 3 жыл бұрын

Ive been doing this every day since june and it's such a great exercise...you guys should do this especially during quarantine

@kohelet910 Жыл бұрын

This work out is awesome

@WIRWERDENJETZTSTARSi 3 жыл бұрын

Thanks man i love this workout

@themongrelkingtoo388 3 жыл бұрын

Getting better! THANX!

@ferulloscoasting6432 4 жыл бұрын

I was thinking about doing this every day until I did it lol. Way to go coach

@xaviersales92 4 жыл бұрын

Thanks for this video! Helping a lot during coronavirus lockdown. Sending fist bumps from Australia 👊🏼

@thms3000 4 жыл бұрын

Great video. Thanks a lot!

@sabakimsg 4 жыл бұрын

Excellent!

@Freeyourself206 4 жыл бұрын

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.

@michaelshea4529 4 жыл бұрын

This work out is great. But go ahead and jump into that class. You will love it and get into shape while you learn!!!

@The_Cholo 4 жыл бұрын

You dont get in shape to do jiu jitsu, you will get in shalr doing jitsu my man.

@glitzandgratitude1170 4 жыл бұрын

Well I'm glad to hear this was tough for everyone else ... oh man I made it but...I'm Dead.

@jorgezepeda8190 3 жыл бұрын

Excelent workout!!!!! Thanks.

@ivancarrascoq 3 жыл бұрын

Hey man! I love your channel. Thanks!

@user-zx3oy4uj3l 2 жыл бұрын

Thank you bro

@kalu2327 10 ай бұрын

It’s so much cool workout. I loved your workout sir.

@benito5618 5 жыл бұрын

Thx very good

@sarahnibecker5341 3 жыл бұрын

this was a great workout! TY

@nocturnalmonke8164 4 жыл бұрын

Thanks for the workout pal

@jamelbendalla930 3 жыл бұрын

Thank you

@acemii3331 4 жыл бұрын

This workout BadAss..Day 1 done

@cherriesvu 2 жыл бұрын

this is super enjoyable!

@mattborden4641 2 жыл бұрын

Awesome workout!

@bjjdoug7151 4 жыл бұрын

I had fun doing the workout. Thanks,

@TheFlyPirate 5 жыл бұрын

Bom demais. 👏👏👏👏 Vídeo essencial pra quem está afim de fazer um treino em casa diferente voltado ao Jiu Jitsu. Parabéns!! Osssss

@markholland6657 3 жыл бұрын

this is great! been looking for something like this... just getting into BJJ.. but waaaay outa shape so this is a great starter... cheers!

@zoechristiansen8954 2 жыл бұрын

I love the triangle drill I loveeee triangles and I am going to start doing that every BJJ class I have

@investingforbeginnerscommunity 4 жыл бұрын

thanks for sharing i want to start working out everyday using your videos. 30 day challenge for myself during this time at home

@chachaman77 4 жыл бұрын

Thank you for these

@chachaman77 4 жыл бұрын

Should be a beginner in a year lol

@hansfranz7347 4 жыл бұрын

Love it!!

@expired-epple1682 3 жыл бұрын

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.

@NeverSceneFilms 3 жыл бұрын

The only video in whole KZfaq that made me actually wish for publicity to show up... 😅 that was tough and awesome... 💪

@andrewthomas1401 4 жыл бұрын

Great workout

@paradhoax 3 жыл бұрын

Thank you so much

@bilal-yz2bj 2 жыл бұрын

How are you sir. ?

@andrewrichmond4762 3 жыл бұрын

Thanks

@edgartrevizo3408 9 ай бұрын

i loved this ❤

@jonash3251 5 жыл бұрын

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

@andream.9618 4 жыл бұрын

I'm a lazy blue belt and this work out was KILLER.

@Kwisatz-Chaderach 7 ай бұрын

Good stuff man.

@TruthfulToad 4 жыл бұрын

Love to all my BJJ brothers and sisters

@joanneking7670 7 ай бұрын

OK... I've just signed up to start jui jitsu at 36... the warm up on this video has killed me 😂

@tennilliesmith6476 5 жыл бұрын

whoa this better the exercise I've being doing wait it seems as if this is defense moves GREAT

@conversatio-luisdiaz 5 жыл бұрын

CHINGON! Primera vez que intento los ejercicios de jiu jitsu y con música de fondo a toda madre! Gracias!

@millie7642 5 жыл бұрын

i really enjoyed this! You should make another one

@acemii3331 4 жыл бұрын

Dude..theres part ll..

@nicomuff_6954 Жыл бұрын

Super workout! You make it look easy but damn its no joke! Just finished, drenched in sweat but legs feel good

@differentangle2842 3 жыл бұрын

good work

@axelj6062 4 жыл бұрын

this workout is kicking my ass

@ddg465 4 жыл бұрын

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👊

@mikes_.5_cent Жыл бұрын

Interesting video. As I look at the date, I will have to chec for more recent videos.

@syciuplyte8494 2 жыл бұрын

This was really great! Aciu!

@midotvadventure504 5 жыл бұрын

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.👏

@ChrisB8711 5 жыл бұрын

MidoTV Adventure how have you guys been doing with it? Hope you stuck with it

@ChrisB8711 5 жыл бұрын

SiriusBusiness been sticking with it??

@Lycanbjj 5 жыл бұрын

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.

@casselsun102 2 жыл бұрын

merci beaucoup excellent

@pepegaming1433 3 жыл бұрын

there help full thank you

@HedgeKnight170 3 жыл бұрын

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!!

@LiftedTruckLifestyles 5 жыл бұрын

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.

@spookytwink420 2 жыл бұрын

That State Farm add add really saved my ass

@blankaverticalroll4143 4 жыл бұрын

thanks

@acemii3331 4 жыл бұрын

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..