BJJ warm-ups

There are too many boring warm-ups in this world. How many people do you see walking blindly on a treadmill or stepping away on an elliptical trainer expecting a good warm-up before their training session?

I like interesting and engaging warm-ups that work the entire body and work on multiple attributes such as mobility, raising the heart-rate, dynamic and static flexibility etc….

The workout below consist of 4 different levels. The 4th level is the most complex and BJJ specific but you can use these before any training session in the weight room or on the mat. This might get you some strange looks inside a commercial training facility though so watch out.



20 Responses to BJJ warm-ups
  1. Barry B
    June 15, 2011 | 9:15 pm

    Pretty awesome indeed. I remember the High lunge from your BJJ Kettlebell complex. I love that movement.

  2. Barry B
    June 15, 2011 | 9:16 pm

    High lunge = High Bridge

  3. Marjorie
    June 15, 2011 | 9:22 pm

    I love it can use it before regular work out ?

  4. jason
    June 15, 2011 | 9:30 pm

    Of course Cunha. If they actually let me in the gym this time I’ll show you everything. Ta?

  5. jason
    June 15, 2011 | 9:31 pm

    Glad you like it Barry!

  6. Mike Johnson
    June 16, 2011 | 8:56 am

    Great stuff Jason! I’ll be using these with my class on Saturday.

  7. Colorado Springs Boot Camps
    June 16, 2011 | 9:47 am

    Dig the four levels and some animal crawl work :)

  8. Sincere
    June 16, 2011 | 11:33 am

    Awesome, Jason. Thanks for reminding me of some moves we have not done in my class in a while. However, I will be sure to let them know who inspired me to put some of those bad boys together, as one complex, and tell them to thank you for it!


  9. jason
    June 16, 2011 | 1:18 pm

    Thanks Mike. Please let me know how your guys like it?

  10. jason
    June 16, 2011 | 1:19 pm


    Glad you like the 4 levels and thanks for visiting.

  11. jason
    June 16, 2011 | 1:20 pm

    Sincere brother! Thank you. When are we going to hang out next?

  12. Nik
    June 16, 2011 | 3:04 pm

    Thanks for another great warm up. I haven’t seen anything from you for a while so it’s good to get some new stuff!
    I’ll be giving this a go tomorrow.

  13. nunh
    June 16, 2011 | 5:10 pm

    Very cool – thank you!

  14. jason
    June 16, 2011 | 10:51 pm

    I know Nik, Life and biz has been crazy. I’ll try better.

  15. Coach Dom
    June 17, 2011 | 7:18 am

    great stuff Jason, “as usual” thanks bro.

  16. James Hankins
    June 21, 2011 | 4:40 pm

    Just freakin’ awesome, Jason. I can see speeding that thing up a little, extending it out (maybe adding a couple more elements) and turning it into a complete flexibility/cardio workout–another Jason body-weight “flow”, if you will, that will leave your tongue hanging out lol. Thanks for another dose
    of that Jason ingenuity!

  17. Jason
    June 22, 2011 | 4:06 pm

    Thanks Coach Dom. How’s training?

  18. Jason
    June 22, 2011 | 4:07 pm

    Thank you James. And I agree, you can expand these type of things in so many directions it’s sick.

    Thanks for visiting.

  19. eran
    August 8, 2011 | 8:19 am

    nice!! . i added it to my free workout routine.
    does really good to extand my mobility .makes you explore more movements and add variations of your own.

    thanks a lot, i now watch and update with your site on daily basis

  20. James Boelter
    August 28, 2011 | 2:17 pm

    Very nice, Jason. I’m definitely incorporating that into my groundwork routines immediately. Looks both useful and fun!

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About Jason C. Brown
Hi, I'm Jason C. Brown. I'm a coach and athlete obsessed with human movement, martial arts and walking the path of mastery. I help BJJ players move better, play better and enjoy their Brazilian Jiu-Jitsu more.
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