10-Minute BJJ Kettlebell Workout for Busy Training Weeks

by Jason C. Brown

This 10 minute Brazilian Jiu-Jitsu - BJJ workout uses 10 kettlebell swings and 10 sit-throughs performed every minute on the minute for 10 minutes.

Start with the full framework: MMA Strength and Conditioning: The Complete Guide.

Ways you can adjust to fit your needs and ability levels:

1. Adjust the reps performed each minute
2. Perform other swing variations: two handed swing, switching hands, etc.
3. Adjust the weight of the kettlebell
4. Change the bodyweight exercise: Crawling, lunges, squats, pushups, etc.

This is a simple, but effective way to train.

Over time you should be able to do more work in each minute, which will correlate to larger work capacity during the ten minute time frame.

Give it a try and let us know how it goes!

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