These 10 exercises are a great warm-up or exercise routine for Brazilian Jiu-Jitsu. BJJ Blackbelt instructor Gary Berger has been using these exercises for years in his classes. They can be preformed by yourself and are a great way to stay in shape and keep your BJJ skills sharp. Preform about 5 reps per exercise as a warm up or do 10 reps for conditioning.

If you’re stuck at home doing workouts for any reason whether it’s a corona virus or just your garden variety injury then you can use the tips I share in this video to get more bang for your buck from the exercises you use. In addition, it’s a really solid tip to incorporate into your regular lifting. You can also use this tip with your BJJ solo drills.

It’s a very simple idea that I share in this video but it’s one that can make any simple exercises way more difficult.

That tip is simply do the reps slower and with control. Seems easy but when you slow a repetition down to 5, 10, or 15 seconds it becomes much more taxing on the muscles.

The beauty of doing this is that it increases time under tension, make the exercise more difficult and increase the mind body connection formed during the movement.

Hope this video is useful to you especially if you’re stuck at home unable to workout like normal.
-Chewy
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