Bernardo recently posted a video showing some techniques he was using for strengthening and conditioning before he got a personal trainer. This sequence is amazing for grappling sports indeed and even if you don't realize it you are performing all of these movements while grappling and some are primary moves you use pretty often. Also all of the techniques are possible to perform inside a room with minimum space.
Always use what you can handle, don't go first try with 40kg . Start with very light weight and work it up slowly. Keep you back straight and your core engaged.
Who is Bernardo Faria
Bernardo Faria is a 5x World Champion. Bernardo started training Brazilian Jiu-Jitsu in Juiz de Fora - MG, Brazil at the age of 14 in 2001. After receiving the Black Belt from his first instructor Ricardo Marques in 2008, He moved to Sao Paulo to join BJJ legend Fabio Gurgel and his Alliance team. After many years of training and winning many major titles, Bernardo moved to NYC in 2013 to train and teach at Marcelo Garcia Academy. In 2015 Bernardo achieved his dream of winning the IBJJF World Championship Open class title and his division, doing the double Gold and becoming the 1st in the IBJJF Ranking and also choosed as the best athlete of 2015.