Ultimate Guide to Living Room Conditioning in the Apocalypse

the JiuJitsu Mill

Listen, no one said it doesn’t suck to be stuck at home all day while Corona wreaks havoc on society.  But that’s no excuse to get fat and out of shape.

Here before you is all you need to know to stay in peak physical condition until gyms are ready to reopen.  All you need is your body, your living room and set of index cards. 

As always, any questions you have you can leave in the comments below.


Pick your poison

Below are 9 different    “Training  Formulas”    and 35  “Stationary Drills” The Training Formulas each target a different metabolic pathway. The Stationary Drills are  broken up into Jiu-Jitsu Specific Movement Drills (JJSMD), Upper Body, Lower Body and Core Stability. Use the JJSMD to improve the quality of your movement for Jiu Jitsu. Use the Upper, Lower,   and any  JJSMD labeled “(Core)” or “(Cardio)” for use in the Training Formulas. 

I recommend writing each exercise down on a flash card and labeling the category on top so that you can mix and match easily.

Training Formulas

Power Three:  Pick three exercises from the list: one cardio, one lower body, one upper body and do the prescribed amount of reps in each exercise in any order as fast as you can. Mark down your time.

Amateur: 50 | Intermediate: 75 | Pro: 125 

Power Four: Pick four exercises from the list: one cardio, one core stability, one upper and one lower. Do the prescribed amount of reps in each exercise in any order as fast as you can. Mark down your time. 

Amateur: 25  | Intermediate: 50 | Pro: 100

Pyramid: Pick three exercises from the list; one movement development or cardio, one lower body, one upper body.  Perform five super sets; each set containing each exercise. Go from one exercise to the next in each set as quickly as possible performing the prescribed amount of reps for each exercise, and then rest 60 seconds in between each set.


*Power Pairs

1. Pick two upper body, two lower body and two cardio exercises

2. Make two groups that contain one of each

3. Starting with group 1, perform the lower body then the upper body for the reps prescribed and repeat for 2 sets. Then perform the cardio/movement exercise for 20 seconds. 

4. Repeat Step 3 for group 2. This is 1    round.

5. Rest and perform the number of rounds prescribed.



1. Pick any four cards (excluding  core stability   or non-core Jiu-Jitsu specific movement)

2. Set a countdown and repeat timer (Am – 30 sec | Pro – 45 sec)

3. Start the timer and perform each exercise until the timer beeps, then immediately move on to the next exercise until all four exercises are complete. This is 1  round.

4. Rest and repeat with the same or new set of exercises.


*Ultimate MMA

  1. Pick 3 cardio, 2 upper, 2 lower, 2 core (Excluding static)
  2. Make three groups (A, B & C), each containing 1 cardio and 2 other cards (E1/E2 below) from different categories
  3. Perform two sets in each of the three groups as follows. This is 1 round
    1. Cardio x 20 sec
    2. E1 = 6 reps (am) or 8 reps (pro)
    3. E2 = 6 reps (am) or 8 reps (pro)
  4. Rest and perform the number of rounds as prescribed

*Finish Strong

  1. Pick 3 cardio, 2 upper, 2 lower, 2 core (Excluding static)
  2. Make three groups (A, B & C) in the below order
    • Cardio, Upper, Lower
    • Cardio, Core, Upper
    • Cardio Core, Lower
  1.   Perform 2 sets in Group A and then 2 sets in group B as follows 
  1. Cardio x 20 sec
    • A1 x 6 reps (am) or 8 reps (pro)
    • A2 x 6 reps (am) or 8 reps (pro)
  1. Perform Group C as follows: 
  • Cardio x 20 reps (Am) or 24 reps (pro) – 1 set only
  • Core x 20 reps (Am) or 24 reps (pro) – 1 set only
  • Lower x 12 reps (am) or 24 reps (Pro)
  1. A+B+C = 1 round. Rest after each round and perform the number of rounds as prescribed

Gotch Bible (Amatuer):   Get a deck of cards.  Pick four upper body workouts (black cards) and four lower body workouts (red cards) and assign one workout to each suit.  Go through the deck doing each workout based on the amount of reps indicated by the number on the cards (Face = 10 reps)

Gotch Bible (Pro):   same as Amatuer, but Diamonds/Clubs = double the reps indicated by the number on the card (Face = 10 reps)

Stationary Drills

Jiu Jitsu Specific Movement

Upper Body

Lower Body

Core Stability

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The JiuJitsu Mill is located in Westchester at 141 Willett Ave, Port Chester, NY 10573


Michael Rosenthal
12:06 17 Mar 24
Very impressed with the coaches and overall experience at Jiu Jitsu Mill. My turning 6 year-old son has been attending for a little over 6 months and we've seen a ton of improvement in his skills and physical coordination. The coaches are professional and effective at engaging large groups of younger children, which is no easy feat. My son never complains about going (a first for him) and is very proud of his hard-earned stickers and ribbons! 5 stars!read more
Thomas Kampfrath
14:11 19 Feb 24
After several years of break, I started hitting the mats again and picked the Jiu Jitsu Mill as my gym. The coaches are approachable, welcoming and leading fun and enjoyable classes. All my interactions with the other students are friendly and helpful in getting me back up to speed. I appreciate the many classes that are available to me, especially the morning classes which work well for my schedule. I've been to many different gyms and can absolutely recommend The Jiu Jitsu Mill to others.read more
Justin Verghese
00:08 31 Dec 23
Came through while visiting family and had a chance to participate in the open mats. Clean, professional, academy with great culture, camaraderie, learning environment, and some top notch coaches/practitioners. Got some great work in with great people. Will definitely stop by again if/when in the area. Highly recommend!read more
AJ Connell
22:38 27 Nov 23
Dropped in for a couple classes while visiting family nearby over Thanksgiving. Everyone was incredibly welcoming and nice. Coach Jordan gives great instruction and genuinely cares about all his students.read more
Vinicius Franchin
17:45 29 Oct 23
Have always wanted to learn BJJ and ended up choosing this school off of a friends recommendation. Coach Jordan coach Jaime are both very good a what they do and are always willing to help. The people that train here are kind and there is a real sense of a community. Would highly recommend.read more
Gabriel Kaplan
21:52 19 Oct 23
My son has been attending The Jiu Jitsu Mill for roughly 6 months and we're really happy with it. From day one, Coach Jordan and the team were super welcoming. They're skilled and really good with kids. My soon-to-be 5-year-old grows more confident after every session. This place teaches discipline, helps kids tackle challenges, and ensures they have fun while learning so much.read more
Myriam Lucía Merchán Bonilla
12:08 09 Oct 23
I took my child who loves tumbling around and quite frankly I couldn't keep up. I thought it would be a good way for him to release energy while learning. It turns out the program goes beyond the discipline. The coaches ensure the kids are also building the skills to thrive as individuals and in becoming good human beings. They reward good behavior, their commitment but also their consideration for others. Most importantly they show kids how to be the best version they can be without worrying about others. I'm a huge fan of their method and strongly recommend any parent to consider them as a first option for their kids.read more
Zak Romanoff
22:07 03 Oct 23
I first noticed the Jiu Jitsu Mill driving by on the street one day. Curious to see, I brought my 5 year old son in one day to watch. We have been here for almost 6 months now, and here’s what I can tell you about The Mill. My son is quicker to defend himself from bullies at school and other sports. As parents, there are moments where we simply cannot protect our children from everything. Bullying is one of things. I have noticed my son standing up for himself more and using some of the moves learned at the mill to defend himself from overly aggressive kids at some of his other sports activities. My son is learning jiu jitsu. He knows names, terms, and practices at home. He is proud of himself- his self-confidence is growing- and shares his accomplishments with family and friends. I am proud of him. Jordan and his coaches know the names, skill level, and level of attention given by every kid in the group in each session. They are attentive. They clearly explain what is being worked on at the days class and how to do it. They watch, encourage, and support the kids. They aren’t too soft- and they aren’t too hard. They use just the right amount of discipline, cooperation, patience, and more. They are teaching kids that rewards are earned and not given. Some days are awesome, and some days are hard. They are learning competitiveness, sportsmanship, and how to overcome challenges. The wall of virtues is a terrific way to show the kids their hard work is being acknowledged and rewarded. The key to seeing success in the program is to consistently come to sessions. I lead individuals professionally and constantly look for ways to encourage more strong leadership , I recommend the Millread more
Emil Paolucci
14:52 26 Jun 23
The Jujitsu Mill is a first class experience,coach Jordan, Jamie, Nick, Elijah, and the entire team are extremely talented, knowledgeable and willing to help you grow as a student. Being a marine, I look for a place to push me, teach me and hold me accountable to be the best I can. The Jujitsu Mill does just that! I’m so grateful to be part of this family and so looking forward to be part of the jujitsu mills team for years to come. If you’re looking for jujitsu experience, I highly recommend the Jujitsu Mill.read more
Shane M
12:27 04 Jun 23
The Jiu Jitsu Mill has been a wonderful experience. I came in 3 months ago and I felt like apart of the family right away. Coach Jordan and all the other coaches do a great job promoting a competitive and welcoming environment especially for individuals (like myself) who are new to jiu jitsu. The quality of training is next to no other and they make sure to take the time to answer all of our questions during training sessions. One thing that I really want to point out is the cleanliness of the gym. Coach Jordan and his staff do a phenomenal job maintaining the mats, showers, and changing areas.read more
Jeremy King
14:31 30 May 23
I joined the Jiu Jitsu Mill with a lot of sports experience but almost no martial arts experience. This was a bit daunting at first. As a white belt, the coaches but even more importantly the students, have been so accepting and patient with me as I learn the ropes. This is a great academy with its own values and unique community that is a pleasure to be a part of.read more
Austin Allmann
11:16 14 May 23
Incredible experience at the Jiu Jitsu Mill. My 4 year old is learning coordination, discipline, and focus in an environment that is both safe and extremely fun. My 7 year old is developing all the same skills, plus growing in his physical confidence and comfort with overcoming difficulty. The transformation has been amazing in 6 months. Jordan and the other coaches are supportive and encouraging while also maintaining high expectations of the students. I couldn’t ask for a better martial arts gym for my kids. The adult classes have been great as well. As a beginner student, I don’t feel like I need to worry about injury or being pushed beyond what’s appropriate for a new student. Likewise, the advanced students are constantly looking out for the beginners and are very helpful as well. Again, couldn’t ask for a better place to train. I only wish we had joined The Jiu Jitsu Mill years ago.read more
Sangita Lama
23:56 03 Apr 23
I recently started attending classes at Jiu Jitsu Mill, and I have to say I am thoroughly impressed. One of the things I love about this gym is that it's open for conveniently, making it easy to find a class that fits into my busy schedule. The coaches at Jiu Jitsu Mill are incredibly helpful and encouraging, always pushing me to do my best and improve my technique. I've noticed a significant improvement in my skills since I started attending classes here. What excites me most is that I can't wait to enroll my daughter when she's old enough. The coaches are great with kids and make the classes fun and engaging, while still teaching them the skills they need to be successful in jiujitsu. Jiu Jitsu Mill has a great atmosphere, and the other students are friendly and supportive. Overall, I highly recommend Jiu Jitsu Mill to anyone looking to learn self-defense, get in shape, or just have fun while learning a new skill. The instructors are knowledgeable and approachable, always willing to answer questions and provide guidance.read more
Edward Cecarelli
14:28 03 Apr 23
The Jui Jitsu mill is one of the finest martial arts dojos in the region. We visited many before deciding that this dojo, and particularly Coach Jordan were the real deal. We love the professionalism he and his assistant coaches take with their students, knowing all their names, being engaged with them all at all times, even giving equal attention to them even when they are sparring against each other. He also has a non-nonsense approach, which helps instill the right discipline. There is also a consistent effort made to acknowledge student performance in each class, and performance tests are an exciting event. My son loves this class!read more
Sara Yolac
15:39 28 Mar 23
Our daughter, age 4, started at the Jiu Jitsu Mill in the fall of 2022, a little over 6 months ago. I have nothing but the best things to say about the program, philosophy and positive mindset the practice instills. Not being knowledgeable myself on anything martial arts, it was a little intimidating and it wasn’t at the top of her list for fun activities. I am beyond grateful we went for it because she is SO proud of her mat skills, which she regularly demonstrates at home for us, and most importantly, her self confidence. She was not lacking in self confidence prior to starting (at all!) however the attraction for our family was what happens off the mat - looking people in the eyes, showing respect for self and others, being responsible and making good decisions. The self defense has been a bonus! She can scrap with the best of them now, meaning her big brother and his friends. ;) 5 stars all the way!read more
Yorick van Limpt
01:45 06 Mar 23
The Jiu jitsu mill is a great place to train! The lessons are of high quality and there is a lot of attention to learn the fundamentals properly. The sparring at the end of each class may be difficult and demanding as a beginner, but it is incredibly rewarding when you can perform one of the moves you learned. There are also a variety of classes available in the morning, afternoons and evenings. The schedule is absolutely incredible and convenient for all the walks of life! All in all the mill does everything to teach you jiu jitsu and their dedication is absolutely top notch!!read more
Moses Becerril
05:55 13 Feb 23
Absolutely wonderful experience. My son (11) and Daughter (10) have been going to the Jiujitsu Mill for 7 months now, which started off tough for them, especially my son who has never showed interest in sports or martial arts and more into Books, playing instruments and chess. However, the coaches took their time to understand and work with them day in day out, along with support at home encouraging them to NOT give up, today they are both extremely happy and proud of every accomplishment they achieve. This place is a learning tool for discipline and a way to fight obstacles as well as having fun while learning a ton. Shortly after the kids joined, I joined the adult classes, to help encourage my kids when they were having a hard time adjusting early on and I’m happy to say the coaches work well with adults as they do with the kids. it’s been one of the best decisions I ever made. If you’re looking for a program that builds confidence, teaches respect, and you want a positive experience that will last a lifetime, for you or your kids, then I recommend The Jiujitsu Mill.read more
Dan Kaplan
20:59 10 Feb 23
I've been training at the Mill for about 3 months now and it has been an amazing experience that starts with the coaches. Jordan, Jamie, and Nick are everything you could hope for in a set of instructors -- knowledgeable, tough, kind -- and most importantly dedicated to their students' growth. They have created an atmosphere that is welcoming, encouraging and supportive of new students, but doesn't baby them. Expect to be pushed on day 1, but know that it will be safe and well managed. Lastly, the other students at The Mill are friendly and helpful. The upper belts can often be found helping lower belts refine techniques and offering other advice. Even beyond the jiu jitsu, it's a tight group of like-minded people who have fun training. If you've been hesitating to join a gym, join The Mill, you won't regret it.read more
Spencer Choi
23:48 04 Jan 23
Did a drop in class while visiting family in the area. The class was fantastic. Many people at the gym were very welcoming, the instruction was to the point, Jordan was very attentive and was quick to correct mistakes in everyone's form, the gym has a changing area and nice showers and the rolling was high quality and safe. Fully intend to return the next time I'm in town.read more
chris mullane
23:15 04 Jan 23
I am a white belt and visited this place while home from college on a break. Coach Jordan and his students were extremely welcoming and gave me a great experience. More importantly, I felt extremely safe while training yet was still being able to push the pace, break a sweat, and learn a lot about the sport from different students. Super glad to have found this place. I will be coming back here whenever I am home from school.read more
14:33 03 Nov 22
My 6 year old son has been training at the Jiu Jitsu Mill for just over 7 months and I have seen him gain confidence, conquer fears and learn the meaning of hard work. He is looking forward to competing in the near future! The coaches- Jordan, Jamie and Nick are undoubtedly skilled at Jiu Jitsu, but most impressively, they know how to reach kids of all ages and skill levels. I highly recommend them to anyone who is interested in training!read more
Lina Nguyen
00:44 20 Oct 22