MMA workouts are a great way to train because you build speed, endurance, and of course explosive strength. They provide an amazing cardio workout which helps burn fat and build muslce. Best of all, they’re ideal for both men and women (with minor modifications of course) In this post, I’m sharing some of my favorite mma and boxing workouts from the top fitness trainers and mma fighters in the world, Jeff Cavaliere. This mma workout WILL get you in shape, and you’ll feel the burn after the first few exercises.
[Quick Tip: Eric Wong has a pretty popular MMA workout. Just comment on this post if you want my free review of the product]
Anyway, here’s a quick MMA workout that can easily double as a boxing workout. Like most boxing work out routines, it’s characterized by fast paced, explosive, quick movements. It’s got a lot of intensity and a lot of diversity, forcing your body to adapt quickly. Since boxers and cage fighters train for endurance and explosive power, you’ll develop speed, strength, and agility using this workout. One thing you’ll note about these guys is that they do a lot of “unstable” workouts, meaning they workout standing up to really workout their core stabilizer muscles. Practicing kicks and grappling is no doubt critical to mma fighters, but workout standing up develops the “core” muscles they need to power all of their moves. That’s why Bruce Lee focused so much on strengthenig his core; he knew how important a strong core is to generate powerful strikes. Of course, it will make your mid-section stronger and more defined as well.
This mma workout video is by fitness superstar Jeff Cavaliere. It’s about 9 minutes, but I’ve transcribed it here just in case you’re crunched for time. Again, both these are not just workout routines for men because women can do this (without weights if you’d like)
Tapping Kettle Bell Swings: Grab the kettle bell, come up and take a swing, but you want fast, quick hands. Get into the routine, get into the swing, and at the top, you want to tap it, for that bit of plyometric resistance. You’ll see that Jeff briefly lets go of it for a second to build hand speed and coordination.
The Scramble: Attach a resistance band to an immovable object. Then, put yourself into the band and run around. You’ll see how the resistance builds a lot of core strength. It’s an ingenious workout because it forces you to be dynamic and unscripted. You have to fight to keep your distance and really challenge your legs.
Burpee Punches: This is a great upper body workout for speed and explosive strength. You get down into a burpee, come up, and then punch. Do a pushup, up in one move, come up and punch with 10 lb dumbbells. This is building a ton of core strength and of course the endurance and explosive punches you’ll need for a fight. You want to do a set of 6 uppercuts and 6 straight punch reps. You can do it without weights if you’d like also.
The Scramble w/ Kettle Bells: You want to make sure you have two 50 lb kettle bells set up becaues you’re going to be moving them across the room. Get back into the resistance band, lift the kettle bell up, and then drop it on the other side of the room. Repeat this process a few times across the room. It really works out your arms, legs, and obliques.
Crunch & Punch: Get on your knees, underneath two bands on a bar and then hunch over. Then you simply want to punch down into the ground. Alternate straight punches down into the ground to really workout your back, abs, and obliques.
Quick Feet: Get back into the resistance band, this time without weights. Make some turns, just run around and do some crossovers, go sideways, whatever. Do it for about 30 seconds. Having fun yet?
Bands: Take the same two bands from the crunch and punch. Grab them and do rapid fire knee attacks, using the bands for arm resistance. At this point in the workout you can see Jeff getting really winded. You’ll probably feel the same.
The Scramble w/ Kettle Bells: You basically do these again. You want to make sure you have two 50 lb kettle bells set up becaues you’re going to be moving them across the room. Get back into the resistance band, lift the kettle bell up, and then drop it on the other side of the room. Repeat this process a few times across the room.
These things are no-nonsense, hyper-athletic mma workouts that WILL get you in the best shape of your life. This isn’t just for mma fighters, it’s for fire fighters, college students, SWAT teams across the country, and even regular people who just want to get in better shape.
One Last Thing
I have some really great MMA workout programs that I recommend. They’re perfect for regular folks who don’t want to be a fighter, but who want to look like one. If you’re interested, just join my email list and I’ll send you some free information about them as well as honest reviews.
