If you are a fan of mixed martial arts or an intermediate whose access to the gym has been blocked by quarantine, we’ve got good news for you. You can get in shape at home with this MMA workout.
There are 3 main components in MMA
- Endurance
- Grappling
- Fight Style
The most important out of these is endurance. After you have developed your stamina only then can you move onto learning grapples and kicks/punches, but that really depends on the kind of style you want. There are any forms of combat which you can mix up, which is why it’s called mixed martial arts.
MMA is all about endurance and stamina. If you have these you can do anything else. The training that pro MMA fighters go through is basically for building their stamina and strength. In a fight it is important to keep up with your opponent and still have enough energy left to tire them out.
So what you need are exercises that build your core strengths. For that you only need a heavy bag, boxing gloves, hand wraps, and a jump rope to kick start your conditioning into god speed.
The Routine
Jump rope
- 3 minute medium pace
- 30 second rest
- 5x Reps
Remember to hydrate, but not too much, we don’t want you to get a stitch. Get your wraps on because it’s time for shadow boxing.
Shadow Boxing
- 5 minutes shadowboxing at a fast pace
- 1-minute rest
- 3x Reps
Shadow boxing is basically sparring with an imaginary partner. You can incorporate footwork, jabs and hooks to get the most out of this routine.
Heavy Bag
Heavy bag exercise are used for 3 things, punching, kicking and core strengthening. It depends on how you want to mix up the order but here’s what we recommend. Start with kicks, then punches and, if you can, an ab workout.
- 5-minute kicking round, fast pace
- 1-minute rest
- 5-minute punching round, fast pace
- 1-minute rest
- 3 minute mix up = punch x kick combos, Fast paced
HIIT (High Intensity Interval Training) Round or ALL IN ROUND!
In this round, you basically push yourself to the limits i.e. GO ALL OUT. HIIT training puts your body into high gear and burns through energy like a furnace. It helps with endurance and conditioning.
- 30 seconds punches as fast and hard as you can
- 30 seconds rest
- 30 seconds kicks as fast and hard as you can
- 30 seconds rest
- 30 seconds punches as fast and hard as you can
- 30 seconds rest
- 30 seconds kicks as fast and hard as you can
- 30 seconds rest
- 30 seconds punches as fast and hard as you can
- 30 seconds rest
Strength based exercises
You can finish this workout with some core strengthening exercises. Such as sit ups, crunches, Russian twists, pushups and burpees. You can mix these up however you like, the basic component being a high rep count.
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