The Animals Drill Workout is an excellent set of exercises which can added to your Brazilian Jiu-Jitsu training to improve your stamina, balance and coordination.
Although these movements may look easy, when properly done they are very powerful and give your whole body a good workout.
Pay close attention to the details before each move – for these to be effective you have to do them correctly.
Initially, you should follow the order listed in the video. Then when you have done at least one cycle and feel warm you can do them in any order you want. Feel free to also add your own movements and be creative – make this drill fun.
And finally, try to be as fluid as possible when performing focus on your breathing and the sensations in your muscles and joints. When you have mastered all the workout try doing it with your eyes closed for additional improvements in balance and bodily awareness.