Gym MMA Workout 1
Directions Frequency: Perform each workout (A, B, and C) once per week, resting at least a day between each session.
You have to perform the exercises as a circuit. One set for each exercise, one after the other. After you have finished the last exercise in a workout, repeat the process until you have completed all three circuits. Longterm : build up to five circuits.
Weight: Except where otherwise noted, use the heaviest weight that allows you to complete all the prescribed repetitions for each set.
- Workout A
Exercise 1: Dumbbell Punch Walk
Reps: 10 (Forward and Backward) Rest: 15-30 Seconds
Hold a light dumbbell in each hand and get on all fours with your legs spread out wide behind you and your hips in the air. Rotate your torso to the right and raise your right hand up,as if you were winding up to throw a punch. Now bring your hand down as if you were throwing a punch—but do not throw it hard—and plant it on the floor a little in front of you. Immediately wind up with the left hand, and repeat. That’s one rep. Continue in this fashion, “walking” across the room on your hands for 10 reps, and then reverse the motion so that you walk backward for 10 reps.
Exercise 2: Single-Leg Dumbbell Row
Reps: 10 (Each Side) Rest: 15-30 Seconds
Hold a dumbbell in each hand and balance on your left leg. Keeping your lower back in its natural arch, bend forward at the hips and knee and lower your torso until it’s 45 degrees to the floor. Row the left-hand dumbbell to your side [1], lower it, and then row the right-hand weight [2]. That’s one rep. Complete 10 reps, and then switch legs and repeat.
Exercise 3: T-Pushup
Reps: 10 (Each Side) Rest: 15-30 Seconds
Hold a dumbbell in each hand and get into pushup position. Perform a pushup as normal and then rotate your body 90 degrees, reaching toward the ceiling with your left arm. Your body should form a T shape. Reverse the motion to return to the starting position, and then repeat on the other side. That’s one rep.
Exercise 4: Inverted Row On Swiss Ball
Reps: 10 Rest: 15-30 Seconds
Get to a chinup bar and set a Swiss ball on the floor in front of you. Grab the bar with an underhand, shoulder-width grip, and hang from it, resting your feet on the ball. Keeping your body rigid, pull yourself up until your chin is over the bar. Pause, and then lower yourself back to the starting position. That’s one rep.
Exercise 5: Cage Climb
Reps: Climb For 30 Seconds Rest: 15-30 Seconds
Go near a wall, fence, or staircase and get into pushup position, resting your shins on a Swiss ball. Reach out and grab the fence, or fi rmly plant your hand against the wall or stair, and begin climbing up it, one arm at a time. Climb as high as you can, and then reverse the direction to return your hands to the floor. Repeat for 30 seconds.
Exercise 6: Dumbbell Punching
Reps: Punch For 30 Seconds Rest: 15-30 Seconds
Hold a light dumbbell in each hand and get into a fi ghting stance. Begin alternating jabs and crosses, throwing each punch verylightly. Do not swing hard.
Exercise 7: Downward Punching
Reps: Punch For 30 Seconds Rest: 15-30 Seconds
Keep the same dumbbells you used before and get into an athletic stance, your fists cocked by your sides. Begin lightly throwing looping punches diagonally toward the floor, emphasizing drawing your arms back up to recoil for each punch.
Exercise 8: Dumbbell Uppercut
Reps: 20 Rest: 15-30 Seconds
Stand in an athletic stance holding two dumbbells. Rotate your body to the left, pivoting on your left foot and throwing an uppercut with your right hand. Now uppercut with the other hand. That’s one rep. Do not throw hard punches-just focus on keeping good punching form.
Exercise 9: Band Pull
Reps: Pull For 15 Seconds Rest: 15-30 Seconds
Tie a large band around a sturdy object, hold it in your left hand, and get on all fours a few feet back from where the band is tied so that you feel tension on it [1]. Begin pulling the band back in every possible direction-row it straight back [2], raise it out to your side [3],etc.-for 15 seconds. Be sure to stay balanced on your feet and other hand the whole time. Switch arms and repeat.
- Workout B
Exercise 1: Single-Leg Dumbbell Snatch
Reps: 10 Rest: 15-30 Seconds
Hold a dumbbell in your right hand and balance on your left leg. Keeping your lower back in its natural arch, bend forward at the hips and knee until the dumbbell is just below your knee [1]. Now explosively extend your hips and knee and simultaneously shrug the weight up. When the weight reaches your chest, flip your wrist over so that the momentum carries the weight straight over your head [2]. Lower the weight back down. That’s one rep. Complete 10 reps, and then switch sides and repeat with the opposite arm.
Exercise 2: Medicine-Ball Circles
Reps: 10 Rest: 15-30 Seconds
Hold a medicine ball with both hands and extend your arms straight overhead. Begin making a big circle with the ball in a clockwise motion, keeping your arms straight the whole time. Repeat the motion in the counterclockwise direction. That’s one rep.
Exercise 3: Guard Situp
Reps: 5 Rest: 15-30 Seconds
Hug a medicine ball to your chest and lie on your back on the floor with your knees bent 90 degrees. Sit up with the ball, and scramble to your feet as quickly as possible without using your hands. That’s one rep.
Exercise 4: Medicine-Ball Turkish Getup
Reps: 5 Rest: 15-30 Seconds
Lie on your back on the floor, holding a medicine ball at arm’s length over your face [1]. Begin standing up as quickly as possible [2], keeping your arm perpendicular to the floor at all times [3]. That’s one rep. Switch the arm that holds the ball on each rep.
Exercise 5: Band Smackdown
Reps: Repeat For 30 Seconds Rest: 15-30 Seconds
Loop a band around a sturdy surface and hold an end in each hand. Stand a few feet back so that you feel tension on the band and stand in an athletic stance, letting the band pull your arms forward [1]. Explosively draw your arms back and downward, as if you were dragging somebody to the ground [2]. Return to the starting position, and repeat on the other side. Continue for 30 seconds.
Exercise 6: Swiss-Ball Dumbbell Rotation
Reps: 20 Rest: 15-30 Seconds
Hold a dumbbell with both hands and lie back on a Swiss ball so that your hips are parallel to the floor and the weight is straight out in front of you. Rotate as far as you can to the left, keeping your hips parallel to the floor. Then rotate to the right. That’s one rep.
Exercise 7: Medicine-Ball Woodchop
Reps: 20 Rest: 15-30 Seconds
Stand in an athletic stance, holding a medicine ball behind your head. Explosively swing it down between your legs as if you were bringing an ax down onto a log, and then swing it back up fast.
Exercise 8: Swiss-Ball One-Arm Row
Reps: 10-20 Rest: 15-30 Seconds
Hold a dumbbell in your right hand and rest your left knee on a Swiss ball. Brace yourself on the ball using your left hand and placing your right foot out wide [1], and row the weight to the outside of your chest [2]. Lower the weight back down. That’s one rep. Complete 10-20 reps, and then switch sides and repeat.
- Workout C
Exercise 1: Ball Sprawl
Reps: Repeat for 30 Seconds Rest: 15-30 Seconds
Hold a Bosu or medicine ball in both hands and get into a fighting stance. Explosively shoot your legs back and drop to the floor, placing all your weight on the ball and spreading your feet out wide. Stand up again as quickly as possible, and repeat for 30 seconds.
Exercise 2: Thai Elbow Pushup
Reps: 20 Rest: 15-30 Seconds
Get into pushup position on a Bosu ball, and then bend your elbows so that you’re balancing on them. (You can use only the floor to make it easier.) Now plant one hand at a time on the ball and push yourself up. Return to the down position. That’s one rep.
Exercise 3: Single-Leg Deadlift
Reps: 10 Rest: 15-30 Seconds
Hold a dumbbell in your left hand and balance on your right leg. Keeping your lower back in its natural arch, simultaneously bend your hips and right knee and lower your body as far as you can (do not round your back at any time). Reverse the motion to return to the starting position. That’s one rep. Perform 10 reps, and then switch sides and repeat.
Exercise 4: Swiss-Ball Alligator Walk
Reps: Walk for 30 Seconds Rest: 15-30 Seconds
Get into pushup position, resting your shins on a Swiss ball. Begin walking your hands in a semi-circle pattern a few feet to the right and then left, making sure to keep your body in a straight line the whole time. Continue for 30 seconds.
Exercise 5: Medicine-Ball Cross Woodchop
Reps: 10 Rest: 15-30 Seconds
Hold a medicine ball in both hands over your right shoulder and stand in an athletic stance [1]. Explosively swing the ball diagonally downward to the outside of your left hip [2]. Raise the ball back up over your left shoulder and repeat to the opposite side. That’s one rep.
Exercise 6: Dumbbell Sit-Out
Reps: Repeat for 30 Seconds (each side) Rest: 15-30 Seconds
Lie on your back on the floor with knees bent and hold a dumbbell at arm’s length over your face with your left hand [1]. Roll onto your right elbow [2], and then post your right hand on the floor behind you. Scoot out to your left side so that you end up on your right knee [3]. Keep the dumbbell perpendicular to the floor at all times. Return to the floor. Continue for 30 seconds, and then switch arms and repeat.
Exercise 7: Thai Clinch Rollout
Reps: 20 Rest: 15-30 Seconds
Cup one hand over the back of the other one and bend your elbows so you look like you’re covering your throat. Rest your forearms on a Swiss ball and spread your legs wide behind you [1]. Now roll the ball forward with your forearms, reaching as if you were grabbing somebody’s head. Keep your body stabilized [2]. Roll the ball back. That’s one rep.
Exercise 8: Swiss-Ball Band Punch
Rep: Repeat for 15 Seconds (each side) Rest: 15-30 Seconds
Loop a band around a sturdy object and walk a few feet in front of it so that you feel tension on the bands. Rest your right knee on a Swiss ball and cock your arms at your sides [1]. Begin throwing punches as hard as you can while keeping your balance [2]. Continue for 15 seconds, and then switch knees and repeat.