This circuit uses 5 Powerbag exercises and is designed to help those training in mixed martial arts (MMA) to improve their conditioning, aerobic fitness and explosive power. The aim is to spend 30 seconds on each of the exercises and to complete the circuit twice to form a 5 minute round. At the end of the round, rest for 1 minute and then repeat. Try to complete 3-5 rounds depending on fitness level and goals.

Warm up:

Spend 5-10 minutes warming up with some gently cardio such as skipping, shadow boxing, S.A.Q drills etc.

Circuit:

Bear crawl with bag pull.

Bear crawl backwards while dragging the bag alternating which hand you use.

Sprawl to clean and press.  

Place the bag on the floor and perform a sprawl before jumping back up and doing one clean and press before repeating.

Knee ride switch.

Start in the knee ride position with one knee on the bag and one off. Switch from side to side as fast as possible.

Explosive walk over’s.

Start with both hands on the bag, drop one hand onto the floor and perform a press up before exploding back over the bag and repeating on the opposite side.

Side jumps.

Perform a 2 footed side jump over the bag landing softly by bending the knees on impact. Repeat as quickly as possible whilst maintaining good technique.

At the end of your 3-5 rounds spend 5 minutes cooling down before stretching.