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
I mixed it up a bit and switched up some of the exercises because Im on the road and have no weights with me. But I liked the idea of 10 different exercises in a quick sequence. Made the workout go by really fast.
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.
Hey im new here. i just started about 30 minutes ago. i just wanted to say thanks for uploading this, it looks like a great workout. I appreciate the upload. Thank you.
i tried this as best i could and i ended up punking too haha. i think from the jump pushup burpee things haha. good workout tho. Ive been sticking to the 5 minute rounds with 1 minute rest routine with all my workouts too
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!
ive been doing this for 2 rounds every day(the first one) as a conditioning drill along my normal workout. I will bump it up to 3, 4, then 5 as i feel that i can. Its great!! I still also manage to squeeze in some aerobic cardio and weight training too so it makes for a good workout
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