This circuit is designed for those who want to improve their conditioning for mixed martial arts (MMA) since it involves a lot of sports specific movements such as crawls, sprawls and get ups but can be used by anyone wanting a different type of workout that will help to improve muscular strength and endurance, cardio fitness and burn plenty of calories. The aim is to do all 10 exercises for 30 seconds each back to back with no rest in between. At the end of the circuit rest for 1-2 minutes and then repeat for between 3-5 rounds.