Work Out Wednesday – Jiu Jitsu

The Who, What, Where, When & Why of my fitness regime

In honour of my trip to Colombia, I’m posting the work-out I shared with Colombian beauty Nahp SuicideJiu Jitsu!

This martial art and combat sport, focuses on ground grappling, and is commonly used in mixed martial arts competitions.

Our two hour class included warm up, cardio training, technique & grappling, isometrics, and a cool down.

Warm up: jog 2 blocks, followed by a timed run

Circuits: 5 stations, 2 minutes at each, 3 times through

*Skipping – free form
*Sit ups – free form
*Stair squats – Step up, followed by sumo squat, on each stair
*Punching bag assault – free form punches, thrown at punching bag
*Tire throw – Giant tractor tires are repeatedly flipped up and over

Technique & grappling:

In the Guard, the practitioner is on their back controlling an opponent with their legs. The practitioner pushes and pulls with the legs or feet to upset the balance and limit the movements of their opponent. This position comes into play often when an opponent manages to place the practitioner upon his or her back and the practitioner seeks the best position possible to launch counter-attacks. This is a very versatile position from which the BJJ practitioner can attempt to sweep (reverse) the opponent, get back to the feet, or apply a variety of joint-locks as well as various chokes.

Cool down: Isometrics

Plank *2 Minutes
Crunches *2 Minutes
Obliques *2 Minutes
Supermans *2 Minutes


I absolutely loved these classes! Pushing through the circuit, concentrating through the grappling techniques, and completing the demanding isometric exercises made for a terrific mix of aerobic and anaerobic activity, while challenging mental and physical strength, and overall body awareness.

I would happily go back to a class like this week after week… Mind, I may have a hard time finding a partner as sexy as Nahp 😉

Do you love it?!?

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