Warm up for 5-7 minutes with light jogging or jumping rope. You can also do a couple of minutes of dynamic stretching.  Do not hold a stretching position for longer than two seconds before you workout.  

Start the workout with a set of 30-100 push ups depending on your fitness level.  Don't wear yourself out but get a good burn going.  Then directly into burpees or sprawls.  Now wear yourself out on this one.  Max Set!!!!! Take a 60 sec break.  

Bicycle crunches, leg lifts and hip-ups.  Start with 15 each and then drop to 12, 10 and 8.  Rest as little as possible.  No more than 30 seconds.  This can be altered to your fitness level by adding or subracting reps and sets.  Push yourself.

SPRINT!!! Sprint a block then jog/walk a block and repeat this for 8-10 sprints.  Jog for 3 blocks and cool down.  Wait 10 minutes and then begin static stretching (holding the position).  

Cardio is very important in Jiu-Jitsu (Ask Nick Mirabella) and these exercises will definitely get you going in the right direction.  

*If you have any question on any workouts please feel free to email us at info@buddhasport.com or leave a comment in the box below. Remember working out is more fun with a partner, so hit the share button under the title to share this on Facebook or twitter to let your friends know how you train and see who wants to join you for this workout.