Part 1 of the 42-Day Women’s No-Gi Jiu-Jitsu Challenge
At Mindset Martial Arts in Hayward, we recently kicked off an exciting new program – a 42-day No-Gi Brazilian Jiu-Jitsu Challenge designed specifically for women. This challenge is about more than just learning techniques; it's about building confidence, strength, and forming a supportive community. In this three-part blog series, we’ll walk you through the journey of 10 new women as they take on their very first BJJ class.
The First Step – Getting Started with the Warm-Up
In the first part of the class, the focus was all about warming up and preparing the body for the movements that come with Brazilian Jiu-Jitsu. For many of these women, this was their very first time stepping onto the mat — and the excitement and nerves were palpable.
Warm-ups in No-Gi BJJ are designed to build mobility, flexibility, and core strength while reinforcing the movements that will be essential for later techniques. The women began with:
Dynamic stretching – Loosening up the hips, shoulders, and legs to prevent injury and improve range of motion.
Shrimping and bridging – Fundamental movements in BJJ that teach how to escape from bad positions and create space.
Hip escapes and technical stand-ups – Teaching the basics of how to move and regain control during a roll.
Core activation drills – Strengthening the muscles that are key for balance and explosive movement.
It was clear from the start that some of the movements felt awkward — and that’s completely normal! The first class is all about building that initial body awareness and muscle memory. The women supported each other through the process, laughing off the missteps and celebrating the small victories.
Building Confidence Through Movement
One of the biggest challenges for beginners in Jiu-Jitsu isn’t just physical — it’s mental. The goal of this warm-up wasn’t to perfect every movement but to build familiarity and comfort with the new positions and patterns. After 15–20 minutes of focused work, you could already see the shift happening:
Nervous energy started to fade.
Movements became smoother and more intentional.
The women started to communicate and connect with each other.
The foundation was being laid, not just for the techniques to come but for the sense of trust and camaraderie that defines a successful Jiu-Jitsu team.
What’s Next?
This was just the beginning. In the next part of the series, we’ll cover the first real technical lesson — where the women start learning actual submissions and positional control. Stay tuned to see how this group of women begins to turn those early warm-ups into powerful techniques on the mat.
If you’ve ever considered trying Brazilian Jiu-Jitsu but weren’t sure where to start, this is your sign! Our No-Gi BJJ classes at Mindset Martial Arts in Hayward are welcoming and supportive — perfect for beginners looking to challenge themselves and grow.
➡️ Ready to start your own BJJ journey? Come visit us and experience it for yourself!
BusinessRate collected 43 recent Google reviews averaging a 5.0 rating with 4 reviews in the last 90 days averaging a 5.0 rating. The BusinessRate score is calculated at 5.00. This martial arts school is currently ranked #1 in Hayward, CA.