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

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)

[@cswalker21]

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

[@aoutsky]

Hey Chris! How is it going?

[@paulzeigler1075]

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

[@wildworld7710]

Haha.. I hear ya..

[@CB-cu4us]

I concur

[@johnrburke]

Me too brother.

[@seanmiddleton2932]

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]

Nice job, bro. How you doing now?

[@masonlewis3587]

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

[@Jejdjejbfjf]

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

[@seanmiddleton2932]

@@Jejdjejbfjf sorry your body doesnt react quickly bro

[@seanmiddleton2932]

@@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

[@davidbass3395]

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

[@lethalsoldier8082]

Very impressive sir. You have inspired me to stay disciplined

[@CYPHER360_]

You, sir, are a King.

[@larncico8811]

@@CYPHER360_ duJAuuıı

[@agustincenteno13]

King🙌🦍💪

[@chamellesway8424]

Osss!

[@tamimzaraina]

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]

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_]

How’s it going?

[@acemii3331]

Jeh Ang ..hows it goin'..

[@Biiiiggiiiiice185]

I puked before the last 2 rounds lol

[@nordanshat6613]

2 months a go and?

[@blazeydidit7221]

#Legendary Atleast You Made It That Far

[@pimpchimp6931]

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

[@merkurito]

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

[@c7po457]

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

[@bernieroche6925]

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.

[@elarmadillo2466]

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

[@kramniboh1189]

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.

[@gurijanollari7677]

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 😁

[@rockj8197]

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

[@ramsey180]

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

[@mysz3951]

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!

[@bulsmereboxeratreadingempi4563]

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

[@prelornapillay3802]

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

[@spookytwink420]

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

[@seanmiddleton2932]

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

[@joshuanaquin1171]

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

[@stevenash3754]

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

[@reirparasanar]

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

[@konecjaponec]

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!

[@nicholaslassalle6231]

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

[@mrsbootsworkouts]

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

[@boston7704]

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.

[@kharlajean36]

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

[@The_Cholo]

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]

Lol

[@eboniphillips8496]

Hahahahaha you’re hilarious ! How’s it going

[@barrosoneto6870]

hahahah your comment made me laugh hard

[@elesexistemmesmo]

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

[@rachelpiotrowski5067]

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

[@aasthakamboj4900]

I really had fun working out today!

[@metrogaming0384]

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

[@expired-epple1682]

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.

[@Stereonizer]

Wow! Perfect workout

[@HedgeKnight170]

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!!

[@gangster4896]

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

[@Bumble13Tuna]

Thanks for this! Just what I was looking for.

[@annaafro5086]

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

[@el.gonzalo]

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

[@Lycanbjj]

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.

[@TraderRizos]

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

[@ChrisB8711]

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]

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

[@ferulloscoasting6432]

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

[@christyson4093]

Excellent workout, definitely on my list !

[@washington9816]

Thanks for creating a posting this very good workout.

[@caueklein5076]

Good workout. I’m a blue belt and I’m training 4 days a week, still found it challenging. I got to complete the workout and now that I done it there’s couple of moves I will be able to intensify next time. Just found funny that I didn’t see a drop of sweat from the video while I got my mats soaking wet with sweat, never mind great workout.

[@theDMLair]

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]

improve your grapping

[@markholland6657]

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

[@jonash3251]

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

[@yayo685]

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]

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

[@yayo685]

19 min

[@ChrisB8711]

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

[@TheFlyPirate]

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

[@shannonriverrose3870]

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]

how's your progress?

[@LiftedTruckLifestyles]

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.

[@WIRWERDENJETZTSTARSi]

Thanks man i love this workout

[@andream.9618]

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

[@thms3000]

Great video. Thanks a lot!

[@Freeyourself206]

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]

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]

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

[@sabakimsg]

Excellent!

[@dd470_]

This was a good one! Thanks guys!

[@acemii3331]

This workout BadAss..Day 1 done

[@themongrelkingtoo388]

Getting better! THANX!

[@tennilliesmith6476]

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

[@bjjdoug7151]

I had fun doing the workout. Thanks,

[@crashgaming1985]

Just finished this workout it really killed me had to give up 2 times with 10 seconds left on the clock gonna finish this one in perfection next time.. Thanks great workout 👌

[@conversatio-luisdiaz]

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

[@nicomuff_6954]

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

[@zoechristiansen8954]

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

[@hansfranz7347]

Love it!!

[@ddg465]

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👊

[@acemii3331]

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..

[@investingforbeginnerscommunity]

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

[@sarahnibecker5341]

this was a great workout! TY

[@kohelet910]

This work out is awesome

[@midotvadventure504]

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]

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

[@ChrisB8711]

SiriusBusiness been sticking with it??

[@alvarezgamers]

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]

Tout à fait 😉

[@ivancarrascoq]

Hey man! I love your channel. Thanks!

[@kalu2327]

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

[@xaviersales92]

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

[@jorgezepeda8190]

Excelent workout!!!!! Thanks.

[@edgartrevizo3408]

i loved this ❤

[@mattborden4641]

Awesome workout!

[@nocturnalmonke8164]

Thanks for the workout pal

[@NeverSceneFilms]

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

[@cherriesvu]

this is super enjoyable!

[@millie7642]

i really enjoyed this! You should make another one

[@acemii3331]

Dude..theres part ll..

[@Kwisatz-Chaderach]

Good stuff man.

[@user-zx3oy4uj3l]

Thank you bro

[@louiemontemayor8862]

Ill Start doing it in the afternoon after school.. It seems Nice Ill Do it all days Only . Every sunday i have a little Brake.. I still have alot of stuff to do..

[@chachaman77]

Thank you for these

[@chachaman77]

Should be a beginner in a year lol

[@benito5618]

Thx very good

[@glitzandgratitude1170]

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

[@justinjex1]

Thank you

[@axelj6062]

this workout is kicking my ass

[@andrewthomas1401]

Great workout

[@gianaccardi9794]

Can you post the next workout level, ive been doing this 6 days a week with 40 lbs weight on my ankles and vest for 4 weeks now and im feeling very confident in this

[@mikes_.5_cent]

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

[@syciuplyte8494]

This was really great! Aciu!

[@1butmany]

Why am I just now seeing this! This is great though. much thx!

[@laprofdespagnol1277]

Exhausting, I dare not imagine what an advanced version can be like . Great workout nevertheless, thank you for sharing. To those who can't complete it for the moment, keep going ! You will do it.

[@TheSideProject]

so good wow master cheers

[@vineethv7896]

So relieved to see that many people are finding this tough (so it's not just me🙃). Day 1 ; could not finish round 3. Problem is my wrists...Lot of load in wrists for some of the exercises

[@tdreamgmail]

Really good. Thank you!