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Description

16 ounce gloves ,training bag ( or use dumbbells ), jump rope, chinnies if needed, 1-2 min rounds. Fast paced MMA workout, HIIT, precision strike drills and kicks, pre and post fighter stretches. Burn cals, get ripped!


Exercises

Set 1: 1 round
Boxer's Side Front Crossover Arm Swing
Boxer's Side Front Crossover Arm Swing
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Body Circles
Body Circles
15 seconds
Torso Twists
Torso Twists
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Rotating Toe Touches
Rotating Toe Touches
15 seconds
Gate Openers
Gate Openers
15 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds

Set 2: 1 round
Jump Rope
Jump Rope
2 minutes
Shadow Boxing
Shadow Boxing
1 minute
Fast Crunches
Fast Crunches
15 seconds
Shadow Boxing
Shadow Boxing
1 minute
Frog Crunches
Frog Crunches
15 seconds
Jump Rope with Ali Shuffle
Jump Rope with Ali Shuffle
2 minutes
Superman Planks
Superman Planks
15 seconds
Jabs
Jabs
1 minute
Bicycle Crunches
Bicycle Crunches
15 seconds
Power Punches
Power Punches
1 minute
Plank
Plank
15 seconds
Right Left Upper Cut
Right Left Upper Cut
2 minutes
Frog Crunches
Frog Crunches
15 seconds

Set 3: 1 round
Left Right Uppercut
2 minutes
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
2 minutes
Head Movement Drill
Head Movement Drill
1 minute
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
2 minutes
Head Movement Drill
Head Movement Drill
1 minute
Elbow Plank
Elbow Plank
30 seconds
The Heisman Shuffle
The Heisman Shuffle
1 minute
Fast Crunches
Fast Crunches
30 seconds
Double Knees
Double Knees
1 minute
Fast Crunches
Fast Crunches
30 seconds
Double Knees
Double Knees
1 minute
Squats
Squats
30 seconds
Left Elbow Swings
Left Elbow Swings
1 minute
Pop Squats
Pop Squats
30 seconds
Right Elbow Swings
Right Elbow Swings
1 minute
Crunches
Crunches
30 seconds

Set 4: 1 round
Roundhouses
Roundhouses
2 minutes
Pop Squats
Pop Squats
15 seconds
Front Kicks
Front Kicks
2 minutes
Pop Squats
Pop Squats
15 seconds
Right Side Kicks Single, Double
Right Side Kicks Single, Double
2 minutes
Squats
Squats
15 seconds
Left Side Kicks Single, Double Taps
Left Side Kicks Single, Double Taps
2 minutes
Rest
Rest
10 seconds
Jump Kicks
Jump Kicks
45 seconds
Crunches
Crunches
30 seconds
Jump Kicks
Jump Kicks
45 seconds
Crunches
Crunches
30 seconds
Freestyle Kickboxing Combo
Freestyle Kickboxing Combo
2 minutes

Set 5: 1 round
Left Side Stretch
Left Side Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Fish Pose
Fish Pose
15 seconds


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