Martial Arts Workout from Home for kids and adults

30 March 2020 | By

Keep Your Skills Sharp Outside of the Gym

In towns all over the county,  gyms in places like Chelmsford, Southend and Colchester have had to close their doors due to Covid-19.

The team at Gracie Barra Chelmsford took the step to close its doors in an effort to halt the spread of COVID-19.

This was a tough decision, but we felt it was the right one – the safety of our students and staff, as well as the community as a whole, always comes first.

However, just because gyms are closed doesn’t mean you need to let yours and your kids martial arts skills weaken!

Whether you’re practicing BJJ fundamentals, or more advanced techniques at Gracie Barra online, training at home will allow you to return to your Brazilian Jiu Jitsu strong and prepared after all of this is over.

Gracie Barra Europe HQ launched online interactive training plus access to its extensive training library for all of its members for FREE, hours and hours of quality video instruction is taught by some of the top professors in the world.

Kids and adults from all around Essex are now able to still be under the watchful eye of their professor or coach.

However, what about when you can’t get online or are not a current member of a gym holding interactive classes?

We’ve compiled a list of home workout ideas to help you keep your BJJ, MMA, Muay Thai and self-defense skills honed, even when you can’t leave the house to attend classes with real instructors.

Let’s go!


Invest in Some At-Home Training Equipment

First things first: it helps if you can simulate the environment of a gym at home with the proper equipment. Although this isn’t totally necessary, it’s certainly advisable if you want to return to class after the shut-down as strong as you were before.

The top items we recommend purchasing include:

  • Mats to protect walls or floors
  • Boxing gloves and bags
  • Protective gear if you will be training with friends/family members

Don’t let a lack of supplies keep you from staying on top of your practice. You can always make your own, order things online or ask others to let you borrow. Of course, practice social distancing at this time, and remember to sanitize any products before you share them.


Stick to Your Normal Training Regime

Whether you’ve been attending classes for Brazilian jiu jitsu classes in Chelmsford or courses in self-defense for women, you’ve probably come to realise that schedules and repeated practices are an essential part of any serious training program.

Although it’s difficult to stay on track when you’re at home, consistency is a key part of maintaining and honing your skills. It’s up to you to keep yourself accountable when it comes to creating a training regime and sticking to it.

The more regular your practice is, the more your physical and mental progress will improve. Don’t let your practice slide just because you’re working from home or experiencing a new schedule during the pandemic.


Watch Educational Videos

A YouTube video is certainly NOT a real substitute for an in-person trainer, but it can be a nice bandaid during this chaotic time! You won’t get as much experience, or progress as quickly, but videos can be a nice way to keep your skills from deteriorating until you can return to class again.

You can follow our Youtube channel here

Try to find courses that align with your current skills and course level. The goal is to maintain the skills you already know, not take on challenging new techniques that should be taught by a real instructor in the gym.


Focus on Keeping Up Your Strength

If you’re struggling to remember what you’ve learned in class or practice the usual routines, it’s smart to at least build up your strength and keep your muscles engaged. Bodyweight exercises on a daily basis or invests in some resistance bands to boost your endurance.

You should always practice strength training in a safe environment. Don’t push yourself beyond your capabilities, and if necessary, ask a friend or family member to spot during lifts. If you’re new to lifting, start with lighter weights or resistance bands, then work your way up as your body adjusts.

Although weight lifting and resistance bands might not be directly tied into our Jiu-Jitsu, Judo, or Muay Thai in Chelmsford, you’ll return to Gracie Barra courses stronger and more prepared to take the next step in your practice.


Work on Your Flexibility


Feeling stiff as a board after a long day of working at home and missing your usual BJJ class? It’s time to get down on the floor and work on your flexibility. Stretch out your body and warm up those muscles!

There are many ways to work on your flexibility at home, and all of them can work wonders for your MMA practice later on. Whether you like to practice daily yoga, watch Pilates videos, or simply do some floor work stretches of your own, it’s a great idea to vary your stretching methods so you can maximize your flexibility from home.


Get That Cardio Practice In

Wondering what cardio has to do with your martial arts practice?

Many aspects of Judo, Jiu-Jitsu, Muay Thai, and other kinds of martial arts focus on learning immense control over your body, Brazilain Jiu Jitsu is no different.

How’s your control over breathing when exercising? Can you work on improving it?

One of the best things you can do is jump rope at home. Not only does it give you an amazing cardiovascular workout, it challenges you to adapt to make more agile movements. Agility and coordination are extremely influential in martial arts.


Turn Practice into a Game

This certainly works best when you have others to practice with at home. Maybe a son or daughter who also wants to learn self-defence or that occasional mixed martial arts fan. Use couch cushions or pillows to create a soft place for practicing kicks and punches.

You can also practice sneak attacks with family members by grabbing them in a bear hug

Joking aside, let’s see who can get out of the position by using the Brazilian Jiu-Jitsu skills they’ve learned in class!



If you’re used to your usual BJJ, Judo, Muay Thai, or MMA  practice, it can be difficult to adapt to a home workout program. Still, it’s essential to keep up with your training – a few weeks off can seriously impact your strength and endurance.

Using the tips above, you can boost your strength, coordination, and skills from the comfort of your own home. Our goal is to keep you prepared to return to classes as soon you can as we reopen our doors!

Benefits of training at Gracie Barra

  • Lose weight and burn body fat
  • Burn up to 1,000 calories an hour
  • Get into the best shape of your life
  • Learn the art of self-defence
  • Develop your self confidence

Want some more info? Please complete the short form below…

Follow by Email