![]() The BJJ At-Home Workout is a 4 X 4 meaning, it’s a 4 minute round done 4 times with a 1 minute rest in between rounds. □Įach workout will take 19 minutes to finish. ![]() I’ve labelled the workouts for Monday, Wednesday, and Friday but, of course, you can do the workouts whenever your schedule allows. This is a 4 week program with 3 workouts each week. Here’s a 4 week at-home BJJ workout plan that requires zero equipment! Plus, it’s designed for the absolute beginner!
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