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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

45 seconds

Squats

30 seconds

Deep Lunges

30 seconds

Side to Side Hops

45 seconds

Squat Thrusts

30 seconds

Squat Pulses

30 seconds

Mountain Climbers

30 seconds

Split Squats

1 minute

Rest

45 seconds

Set 2: 1 round

Squat Jumps

30 seconds

Jump Rope

30 seconds

Dumbbell Lunges

45 seconds

Dumbbell Sumo Squats

30 seconds

Jack Jump Tucks

30 seconds

Dragon Squats

45 seconds

Lunge to Shoulder Press

30 seconds

Plank

30 seconds

Rest

30 seconds

Set 3: 2 rounds

Dumbbell Lunge and Rotation

30 seconds

Dumbbell Squats

30 seconds

Single Arm Dumbbell Swings

30 seconds

Dumbbell Push Press

30 seconds

Dumbbell Upright Rows

30 seconds

Set 4: 1 round

Rest

45 seconds

Set 5: 2 rounds

Alternating Dumbbell Curls

1 minute

Bent Over Row

30 seconds

Dumbbell Upright Rows

30 seconds

Dumbbell Renegade Rows

35 seconds

Set 6: 1 round

Rest

30 seconds

Set 7: 1 round

Spiderman Push-Ups

30 seconds

Plank

30 seconds

Full Right Side Plank

30 seconds

Full Left Side Plank

30 seconds

Bicycle Crunches

30 seconds

Pushup Knee Tucks

30 seconds

Mountain Climbers

30 seconds

Burpees

30 seconds

Standing Knee to Elbow Cross

1 minute

Rest

20 seconds

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