Kettle-Jitsu body weight flows are an excellent source of conditioning for Brazilian Jiu Jitsu, fat loss and other combat sports. In my Kettle-JItsu system, I have what I call a body weight long combo. This means, 2 different compound body weight exercises combined together for an extended period of time.
In my classes we do rounds of 2 or 3 minutes for these long combos. In this workout we are combining what I call a 10 count body builder with a traditional burpee. In my classes we always do a joint mobility warm up and drill each movement in the body weight flow. For example. With the 10 count body builders, we drill sprawls for 30 seconds, hindu push ups for 30 seconds and peak outs for 30 seconds. Then we repeat for several sets. That can be left to your discretion. I usually play to the level of the class. After that we drill each compound body weight exercise for one minute rounds each. This means one minute of burpees and one minute of 10 count bodybuilders. After that you should be thoroughly warm and ready for the long combo.
To perform the this long combo, do the 10 count body builder all the way through followed by to burpees. Then continuously repeat for 2 minutes straight. You will find that this long combo will challenge all of your muscles and your focus simultaneously. So it is important to stay alert! The beauty of this workout is that you can do it anywhere you please. In your living room, the beach, the park or your dojo!
10 Body Weight Flows for BJJ/ MMA and Fitness: