10 Bodyweight BJJ Workouts Challenge

10 Bodyweight BJJ Workouts Challenge

WORKOUT 1 - 3 to 6 rounds

  • 10 Hindu Push-ups
  • 10/s Hip Bump
  • 15 Butterfly Sit-ups
  • 20 Jump Lunges

 

WORKOUT 2 - 4 to 6 rounds

  • 6/s Side Lunges
  • 15 Burpees

 

WORKOUT 3

  • 6/s Cossack Squats
  • 10 Burpees
  • 10/s Side Plank Leg Lifts
  • 12 Sit-throughs

 

WORKOUT 4

  • 5 Burpees
  • 20 V-Ups
  • 10 Burpees
  • 15 V-Ups
  • 15 Burpees
  • 10 V-Ups
  • 20 Burpees
  • 5 V-Ups

 

WORKOUT 5 - 3 to 5 rounds

  • 30” Hindu Squats
  • 30” Spiderman Push-ups
  • 30” Tactical Get-ups (Alternating sides)
  • 30” Flutter Kicks

 

WORKOUT 6

  • 5/s Pistol Squats
  • 10 Plyo Push-ups
  • 30 Glute Bridges
  • 10 V-Ups
  • 10 Sprawls

 

WORKOUT 7

  • 100 Hindu Squats
  • 30 Hindu Push-ups
  • 50 Hindu Squats
  • 15 Hindu Push-ups

 

WORKOUT 8

  • 20 Skulling Sit-ups
  • 15/s Side Plank Hip Drops
  • 30 Plank Drops
  • 50 Mountain Climbers

 

WORKOUT 9

  • 5 Sit-throughs
  • 20 Jump Squats
  • 10 Sit-throughs
  • 15 Jump Squats
  • 15 Sit-throughs
  • 10 Jump Squats
  • 20 Sit-throughs
  • 5 Jump Squats

 

WORKOUT 10 - 3 to 5 rounds

  • 10/s Single Leg Glute Bridge
  • 6/s Push-up to Side Plank
  • 12/s Single Leg Romanian Deadlift
  • 12 Tablemakers
  • 10/s Split Squat Jumps

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