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 clients 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.
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
Equipment
Sets
Reps
Rest
Exercise 11 of 17
TRX Rip Trainer Chest Press
Equipment
TRX
Sets
1
Reps
30 sec each side
Rest
--
Exercise 12 of 17
Ground and Pound
Equipment
Sets
1
Reps
1 min
Rest
--
With a heavy bag on the floor pound on the bag using knees, elbows, and fists
Exercise 13 of 17
TRX Single Leg Squat
Equipment
TRX
Sets
1
Reps
30 sec each side
Rest
--
Exercise 14 of 17
TRX RIP Trainer Row
Equipment
TRX
Sets
1
Reps
30 sec each side
Rest
--
Exercise 15 of 17
Sprawl and Brawl
Equipment
Sets
1
Reps
1 minute
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.
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.
