This post looks at a workout I did recently that uses the training principles from my MMA conditioning class. The workout takes exercises and drills used by professional mixed martial artists (MMA) within their conditioning training. The workout is a circuit based session that is split into 5 minute rounds the same as an MMA bout. Each round is made up of 5 exercises with the exercises either being done for 1 minute or 30 seconds. In this workout I did 30 seconds per exercise and did the circuit twice through for a 5 minute round.

Warm up:

For this workout I warmed up with 5 minutes of shadow boxing throwing a mixture of punches and knee strikes.

Round 1, 3 and 5

Here are the exercises I used for rounds 1, 3 and 5.

Lower body: Squat to step up and knee strike

Start with your left leg on the step and the other on the ground. Squat down and then explode up into a step up. As you step up throw a knee strike with your right leg. Second time around perform on the opposite leg.

Cardio: Knee ride to sprawl

Start with one knee on the bag and one off (Knee ride). From here perform a sprawl by dropping your hips to the floor before jumping back into knee ride on the opposite side.

Upper body: VIPR uppercuts

Start in your fighting stance holding the VIPR. Perform an uppercut movement bringing the VIPR up and over your shoulder. Not only will this work your shoulders and arms but it is great for your lower back and oblique’s. Again perform 30 seconds on one side and switch sides second time around.

Core: Hip drags

From a press up position drag the VIPR under your body to the other side by exploding through your hips. This exercise is great for the core as well as working the hips and will help a fighter when it comes to grappling and ground fighting.

Cardio: Single leg squat thrusts

From a press up position jump one leg up towards the chest and then back out again while the other leg stays in the air. Change legs second time around.

1. : 

Rounds 2 and 4

Lower body: VIPR Rotating lunge

This exercise not only hits your legs but will work your core and helps to mimic throwing a hook punch.

Cardio: 3 strike ground and pound

From the knee ride position throw one punch, elbow and hammerfist strike before switching sides and repeating.

Upper body: Walk over press up

Start with one hand on the floor and one on the VIPR. Perform a press up and then crawl over the VIPR performing press ups as you move.

Core: Plank with plate drag

Start in a plank position with a weight plate by your right arm. Drag the weight from one side to the other aiming to keep your body as still as possible.

Cardio: Lateral jogging

Using objects such as VIPR, hurdles, powerbags etc. Jog sideways over the objects keeping your knees up and holding your hands up in a boxing guard. This exercise is designed to help with a fighters S.A.Q (speed, agility and quickness).

1. :