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conditioning circuit

11K views 11 replies 6 participants last post by  Qwertty 
#1 ·
Here is a circuit I have been doing that is ideal for MMA. Perform 30 seconds of each of the 10 exercises with no rest in between. Complete as many reps of each exercise as possiable. Rest for 1 minute at the end of the circuit and repeat 3-5 times. Walk over press ups over medicine ball, 2 handed kettlebell swings, alternating arm kettlebell snatch, squat jumps, explosive get ups, sprawls, rotational shoulder press, jump lunges, lateral jumps and bastards (burpee with a press up). Check out a sample round. http://www.youtube.com/watch?v=_A5uJNUXoV4
 
#6 ·
Try this if you have no kit. Again perform 30 seconds per exercise or do 10 reps of each. Press ups, Jump squats, explosive get ups, bear crawls (find a space of 10 metres or so and bear crawl to the end and then do a backwards bear crawl back to the start), Jump lunges, close hand press ups, plank (hold for 30 seconds), bastards, single leg squats (30 seconds per leg) and sprawls.
 
#11 ·
Glad you enjoyed the workout if enjoyed is the right word! Thought I would post another one for you to try. Same as before 10 exercises each one for 30 seconds. This time you only need a powerbag or sandbag and a swiss ball. Start with the bag and do clean and press, squat and bag slam, explosive press ups, bag get ups, then move onto the swiss ball. Swiss ball sprawls (throw the ball against a wall and sprawl on the ball when it rebounds) ball squat thrusts. Finish with bodyweight side crawls, hip escapes, sit up to reach and vertical jumps. http://www.youtube.com/watch?v=h0yn5ZWnmqs
Enjoy!
 
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