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Best free home workouts for Brazilian Jiu-Jitsu

In most parts of the world it’s looking increasingly likely that the lock-down will continue for at least another month. Contrary to popular belief, the gym is not the only place where you can make significant gains in strength, conditioning and mobility. In light of this I have spent the last few weeks looking for the best free home workouts for Brazilian Jiu-Jitsu with no equipment needed.

Without further ado I will dive straight into my top 5 best free home workouts for Brazilian Jiu-Jitsu. This can be used alongside my previous article How to improve your BJJ at home.

Self Mastery: Solo Training Drills by John Danaher

As soon as the enforced lockdown was announced, John Danaher hopped on the train to film this instructional for BJJ Fanatics. The best part is that it is entirely free! Rather than list the contents myself, check out the video below where John himself explains what to do when you can’t train at the gym.

You can download John Danaher’s Self Mastery: Solo Training Drills for free on BJJ Fanatics by clicking on the below image or link.


Free 33 Solo Grappling Brazilian Jiu-Jitsu Drills in just 7 Minutes – Jason Scully

Jason Scully is a BJJ black belt and owner of the ever popular Grapplers Guide. Grapplers Guide is an immense online resource which I personally own and refer to on a regular basis. Certainly there are literally thousands of hours worth of content. Many reviewers suggest that there is enough content to take you all the way through to at least purple belt.

The video below shows 33 solo grappling BJJ drills which can be done at home without equipment. Some of them are quite challenging if you push the pace!


Free Body-weight Home Workout for Brazilian Jiu-Jitsu – Funk Roberts

Funk Roberts is an ex-MMA athlete, former pro volleyball player and certified PT. In this video he goes through a bodyweight circuit which is applicable to fighters and BJJ athletes alike. Be warned, it is definitely a tough workout!


Judo @ Home Workouts – Travis Stevens

While not strictly BJJ related, Travis Stevens is a former Olympic silver medallist in Judo. He is also a black belt under John Danaher – ignore him at your peril! Similar to John Danaher, Travis has released a free instructional for use at home while the gym is closed.

Below is a short clip from Travis which shows some useful drills for stand-up grappling, also very applicable to BJJ.

You can download Travis Stevens Judo @ Home Workouts for free on BJJ Fanatics by clicking on the below image or link.

Not a free home workout…but for $1…wait a minute!

Yes I said my top 5 Best Free Home Workouts for Brazilian Jiu-Jitsu. This is neither free, nor is it a workout. Actually it is not even specific to BJJ either. But wait!

Ross Enamait is a legendary boxing and MMA strength and conditioning coach. He originally wrote Never Gymless in the mid 2000s and I actually bought it well over 10 years ago. Sadly I lost it while moving house. However, I discovered last week that he was offering his Never Gymless book for $1 for the foreseeable future. This is an incredible deal as it contains 230 pages of information and structured workouts specifically for combat athletes who do not have access to gym equipment.

Click on the image or link below to take you to Ross’ page where you can purchase the Never Gymless eBook for $1.

So there you have it. My top 5 Best Free Home Workouts for Brazilian Jiu-Jitsu. Or top 5 best workouts for Judo, BJJ and Grappling for $1 or less! A great deal whichever way you look at it.

What do you think? What are your favourite home workouts? Please like, share and follow for more articles such as 10 Things to look for in a BJJ gym and 10 Tips for your first BJJ competition
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20 thoughts on “Best free home workouts for Brazilian Jiu-Jitsu”

  1. How awesome that so many of these are free! For anyone wanting to try Jui-Jitsu, it is cool to think they could start right at home and reinvigorate their love for working out.

    1. Definitely! The core of Jiu-Jitsu absolutely needs a training partner to interact with. However in these strange times, there needs to be alternatives. I hate working out but I love Jiu Jitsu, so I need to continue attempting to combine both.

    1. That is great. It is a good activity to get involved with when you are stuck at home with not much else to do. Feel free to shoot me a msg if you need to.

  2. I wanted to do BJJ last year. But then, I chickened out when I’ve read about possible injuries and all. I love body weight workouts!

    1. If you choose the right school it can be a very safe environment in which to train. Maybe when lockdown is over and there are no worries over covid-19 you could take a trial class πŸ™‚

  3. I am in no where near enough shape for this post! haha! One day though! I am working on my weight currently, and once I lose some pounds I could give something like this a try! It’s a great post though!!

  4. I’m very happy to stumbled upon this post! I practice BJJ – I just earned my third (white) stripe last December. I’m actually looking for videos to help me do drills at home. I’ve seen a few videos online but they’re focused on the practices (submissions, take downs, etc) itself not drills. It’s tough not being able to go to the gym and has been over a month! Thank you very much for the share!

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