Brazilian Jiu-Jitsu

Wear a gi or rash guard, then check the mat and the space around you. Warm up your neck, shoulders, and hips thoroughly.

Start with breakfalls and basic movement drills. Once you are warm, move on to positional practice and sparring.

Lower the intensity and slowly loosen your neck and lower back as you finish. Let your breathing settle, then check your workout duration.

Constant movement and holding positions work your cardiovascular system and whole body. Build your position with your torso and hips, and control your partner with your arms and legs.

Apply joint locks and chokes slowly, and tap right away when caught. Do not force your way out of a position that bends your neck.

Keep breathing while pinning or defending. Take long breaths whenever a position lets you relax.

Record the time spent doing Brazilian Jiu-Jitsu. Do not enter submission counts or sparring rounds.