MMA workout

Okay so to start things off you want to be getting as many muscle groups involved in a quick but effective warm-up. Try doing press ups for 30 seconds, then sit-ups and star jumps or burpies for 30 seconds each. That should get the blood flowing. Then get a good stretch, particularly your legs and arms. (check out recovery page for effective kickboxing stretching routine)

Part 1- Shadow Boxing: simply practice your moves on an invisible opponent, try using various combinations of kicks and punches to get a full body workout. Do this for 1 set of 3 minutes, and keep it intense.

Part 2 – Skipping: Do this exercise 3 times at 3 minute sessions with 1 minutes rest in between. See the video below for a good way to structure each 3 minute set, to get a great fat burning effect.

Part 3 – Ground and Pound: a fun and effective calorie burner. This 1 minute session allows you to burn fat and take your anger out on the bag whilst practicing your transitions and strikes in a short intense session. Do 4 sets of 1 minute intervals with 30 seconds rest between sets.

Part 4 – Ladder Runs: this is a great footwork and cardio move. Run sideways along the ladder, putting both feet between each rung. Once you reach the end you drop into a press-up position before exploding up and performing an outside foot front kick. Then run back along the ladder and kick with the opposite leg.

Part 5 – Shadow Boxing: For the final 3 minutes you need to do a final round of shadow boxing, try to keep the tempo up and keep alternating your punches and kicks, The more moves you do the higher your metabolism gets as you are recruiting more muscle fibres!

End with some more stretches, again give priority to arms and legs as they are the two main areas you will work in this session. Check out the video for a visual explanation of the workout.

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