Full-Body Exercises

4 MMA Total-Body Circuits

Get stronger, more athletic, and blast fat with this UFC inspired workout.

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Duration 30 min
Exercises 17
Equipment Yes

If you look around the world for the most well rounded athletes in terms of fitness and endurance, chances are you’ll come with mixed martial arts fighters.

Any high level MMA fighter has the muscle endurance and stamina to go toe to toe for five five minute rounds and still have the ability to go that extra mile at the end of each round. They are the elite of the elite and if you’re looking for a way to burn fat and train like a fighter, or just simply look like one then look no more. We spoke to UFC Gym in Soho about the workouts and circuits that they use with their clietns to get them in warrior shape. Here are 4 MMA circuits that will leave you gassed and feeling like you just went five rounds in the octagon with UFC's best.

 

 

UFC Fit Round Exercises are body weight movements that combine calisthenics and plyometrics with MMA techniques seen in the octagon!

Exercise 1A

Tyson Squat
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1 sets
-- reps
30 sec active rest rest
Jab, cross, hook, then squat.

Exercise 1B

Break Fall with Jui-Jitsu stand up
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1 sets
-- reps
30 sec active rest rest
Learn how to take a proper fall and get back to your feet quick.

Exercise 1C

Boxer Sit Ups
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1 sets
-- reps
30 sec active rest rest
Add a knockout combo to that sit up to shred those abs!

Exercise 1D

Burpee to Push Up to Flying Knee
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1 sets
-- reps
30 sec active rest rest

Medicine Ball Round These drills are designed to build explosive power by strengthen the rotational core muscles that are used in MMA striking.

Exercise 2A

Medicine Ball Slam You'll need: Medicine Ball How to
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1 sets
30 sec reps
-- rest

Exercise 2B

Right Arm Chest Pass You'll need: Medicine Ball
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1 sets
30 sec reps
-- rest

Exercise 2C

Left Arm Chest Pass You'll need: Medicine Ball
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1 sets
30 sec reps
-- rest

Exercise 2D

Medicine Ball Slam You'll need: Medicine Ball How to
Medicine Ball Slam thumbnail
1 sets
30 sec reps
-- rest

Exercise 2E

Right Arm Chest Pass You'll need: Medicine Ball
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1 sets
30 sec reps
-- rest

Exercise 2F

Left Arm Chest Pass You'll need: Medicine Ball
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1 sets
30 sec reps
15 sec rest

MATRX Round This is a 5 minute round, which is the same as in a UFC fight. This workout adds a whole new element to just hitting the bag and burns more calories.

Exercise 3A

TRX Rip Trainer Chest Press You'll need: TRX
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1 sets
30 sec each side reps
-- rest

Exercise 3B

Ground and Pound
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1 sets
1 min reps
-- rest
With a heavy bag on the floor pound on the bag using knees, elbows, and fists

Exercise 3C

TRX Single Leg Squat You'll need: TRX
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1 sets
30 sec each side reps
-- rest

Exercise 3D

TRX RIP Trainer Row You'll need: TRX
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1 sets
30 sec each side reps
-- rest

Exercise 3E

Sprawl and Brawl
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1 sets
1 minute reps
-- rest
Sprawl out with your hips touching the floor, then jump back to your feet and throw a combination of punches,kicks,knees, and elbows. Repeat continually throughout the round.

Core with Grid The grid adds a level of difficulty to common core exercises while promoting new blood flow and accelerating the healing process.

Exercise 4A

General Plank You'll need: No Equipment How to
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1 sets
45 sec reps
15 sec rest

Exercise 4B

Thrusters You'll need: Dumbbells How to
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1 sets
45 seconds reps
15 sec rest
With weight resting on your traps, do a squat and as you stand up transition into and overhead press.

Exercise 4C

Pike Pushup
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1 sets
45 seconds reps
15 sec rest

Exercise 4D

Thrusters You'll need: Dumbbells How to
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1 sets
45 sec reps
15 sec rest

Exercise 4E

Plank Reach and Roll
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1 sets
45 seconds reps
15 sec rest
While holding a plank position and palms touching the floor, roll your body to the side and reach your arm straight into the air, then come back into the plank position.
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