MMA / Cardio Workout

Stretches- see recovery page for more details on stretching for MMA.

Body weight moves and basic cardio:

• (4 sets) To failure – lat pull up (with side to side motion)
• (3 sets) Super setting, incline press ups to failure, and hanging leg raises 10 reps
• Abs circuit – 1 minute intervals, sit ups, the plank, Russian twists, v-shaped sit ups, 6 inches hold, side planks (30 seconds each for side planks)
•  Cross trainer – quick start level 10-12 keep speed above 15 at all times.
•  The plank – 2 minutes
•  (2 sets) 20 reps kettle bell raises switching hands each rep.

Heavy Bag work:

• 3 minute round of heavy bag work.
• (2 sets)  1 minute intervals, press up, into a side roll and the up into a roundhouse kick, Then return to a press up and roll the other way, before kicking with opposite leg.
•  (2 sets ) 1 minute intervals, side ways ladder high knee raises then sprawl at end of ladder, Then repeat in opposite direction. (sprawl = fall into a press up position with your legs apart and back arched upwards)
• (2 sets) 1 minute intervals, Press ups into a jumping knee, then back into a press up and knee with opposite leg.
• 3 minute round of shadow boxing, (fighting the air, imagine an imaginary opponent and practice all moves as well as defensive manovers.

Cool down – 5minutes on the bike any level, any speed