Bam-Bam: 3-Min Explosive Cardio for Heat-Building Yoga

Bam-bam is unique to yoga for BJJ. You never go to a local yoga class in your area and experience the bam-bam. Bam-bam is so important to get the boom-boom-boom in your chest and some cardio and some to people to feel alive. So it should be under one minute more or less.

So from dog, stepping the right foot forward on the outside of your right hand, lift the right arm, twist, hand down, switch your legs, whoop, left arm up, hand down, switch the legs. Very good. Keep going in your own pace. We're doing about six or seven of these and then when people are doing it, I just encourage them, nice, keep lifting the hips.

Very good. Yeah, maybe even clap your feet in the air. Awesome. And on the next one, stop with your right leg forward.

Stay here with the back leg straight. If you want to, you can lower the back leg. You can even come down on one or two elbows. Take five breaths here.

One more breath. Plank hands. Doing a few more of these. Jump switch and deep twist.

Nice. Jump switch, high twist. High jump switch, deep twist. Awesome.

Two more. Boom. And a bam. Stop with your left leg forward.

Same thing on the second side. Enjoy the silence. One more breath. Plank hands.

Back to dog. See how easy it is for me to teach this now that we did all the talking and all the preparation and all the heat building. This was so straightforward to teach. There's almost nothing to say about it, but I'm sure you want to add one thing that I forgot.

No, actually just that at least ten on each side to get the heat. Yes. So if you do five, if you say something like, oh, okay, this one you will really feel and you do three or five and people are like, I didn't really feel it. So we can we can dedicate a minute and a half between one and two minutes to get the bam bam up and running.

If we were just not, if we were not doing the stretches in between, then one minute would be more than enough. But let's say 30 to 40 seconds on each side, including the stretch is about right. Because the next set will be more static. So it's nice to have the real heat build up in this sequence.