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Description

These workouts are put together in a way to simulate the effects of an active, resisting opponent in a jiu jitsu or wrestling match. Aside from lower body exercises, the circuits include upper Body workouts, so you can keep your opponent on the mat and finish them with submissions or strikes. Happy training! MMA


Exercises

Set 1: 1 round
Single Leg Squats
Single Leg Squats
45 seconds
Squats
Squats
30 seconds
Deep Lunges
Deep Lunges
30 seconds
Side to Side Hops
Side to Side Hops
45 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Split Squats
Split Squats
1 minute
Rest
Rest
45 seconds

Set 2: 1 round
Squat Jumps
Squat Jumps
30 seconds
Jump Rope
Jump Rope
30 seconds
Dumbbell Lunges
Dumbbell Lunges
45 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Dragon Squats
Dragon Squats
45 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Plank
Plank
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 seconds
Dumbbell Squats
Dumbbell Squats
30 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 2 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute
Bent Over Row
Bent Over Row
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
35 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 1 round
Spiderman Push-Ups
30 seconds
Plank
Plank
30 seconds
Full Right Side Plank
Full Right Side Plank
30 seconds
Full Left Side Plank
Full Left Side Plank
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Burpees
Burpees
30 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
1 minute
Rest
Rest
20 seconds

Workout Discussion

27 Aug
Was looking for something to beef up leg power! Think I'll change up the curls and some other upper body moves
22 May
Awesome warm up for MMA class...
18 Dec
This was a good one..!

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