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Description

These workouts are put together to build lower body Strength for combat sports such as jiu jitsu, wrestling, judo, Muay Thai, and boxing. More MMA specific workouts in community created section.


Exercises

Set 1: 2 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Seal Jacks
Seal Jacks
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Deep Lunges
Deep Lunges
30 seconds
Side Lunges
Side Lunges
30 seconds
Jump Rope
Jump Rope
30 seconds
Gate Swings
Gate Swings
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds

Set 2: 1 round
Rest
Rest
45 seconds

Set 3: 2 rounds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
45 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Squat Jumps
Squat Jumps
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds

Set 4: 2 rounds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
45 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
30 seconds
Wall Sit
Wall Sit
30 seconds
Dragon Squats
Dragon Squats
30 seconds

Set 5: 1 round
Rest
Rest
30 seconds

Set 6: 2 rounds
Plank
Plank
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds


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