The No-Excuse, 20-Minute BJJ Workout
Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.
Feel like there isn’t enough time in your day to get stronger? You can still increase your strength and your aerobic base with a short, effective workout. Time-based workouts like Every Minute on the Minute (EMOM) training will give you structure and keep you engaged. You will challenge your aerobic fitness while improving your overall strength and mobility.
This is an EMOM workout, meaning at the top of the first minute, you will start exercise #1. Complete the suggested reps and rest the rest of the minute. At the top of the next minute, hit exercise #2 for the specified reps. Continue this pattern until you complete 4 rounds of all 5 exercises for a 20-minute, non-stop circuit.
Complete at least one round using body weight as a warm up. Incorporate your water jug, dumbbell, or kettlebell the second round.
For easy time tracking download the Tabata app. Set the timer to the following: Warm Up: 0 Minutes, Exercise: 1 Minute, Rest: 0 Minutes, Sets: 20. You can ignore the rest.
Move consciously. Take your time. Modify when necessary.
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- Jumping Lunge with ISO Hold x5 with 3s hold
- Progression: Goblet Hold
- Dive Bomber Push Ups x10
- Regression: Pike Push Ups
- Windmill Reach X5 each
- Push down with the back foot to lift up
- Learn more about the Windmill
- Cossack Squat X6 each
- Notice the rotation in the foot of the straight leg
- Bear Hold to Reverse Table Top Bridge X5 each way
- Progression: add kick-through
- Jumping Lunge with ISO Hold x5 with 3s hold
You control the intensity of the workout. Put on your favorite music, be intentional with your movement, and have fun!
Ready to get serious about getting strong? Katia will be launching a 6-week online group program! This Foundations of Strength program will progressively take you through the fundamental skills of strength training. It will include video exercise demonstration, 3 days of weekly programming, and full-support from Katia. Email her to learn more and if the program is the right fit for you: silva.unbound@gmail.com.
For more exercises to incorporate into your workouts follow her on Instagram: @kotsilv.