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Description

Mma type workout. Basic and easy but challenging! This will empty your tank so stay thirsty my friends! Oh and if you have a hard time with the burpees then use push up bars. This helps you if you can't go down all the way.


Exercises

Set 1: 1 round
Inchworm Push-Ups
Inchworm Push-Ups
30 seconds
 Push-ups And Tuck
Push-ups And Tuck
10 reps
Chin-Ups
Chin-Ups
5 reps
Superman Planks
Superman Planks
20 seconds

Set 2: 1 round
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds

Set 3: 1 round
Inchworm Push-Ups
Inchworm Push-Ups
30 seconds
 Push-ups And Tuck
Push-ups And Tuck
10 reps
Chin-Ups
Chin-Ups
5 reps
Superman Planks
Superman Planks
20 seconds

Set 4: 1 round
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Push-Up Knee Tucks
Push-Up Knee Tucks
35 seconds
Ball Ab Rolls
Ball Ab Rolls
10 reps
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds

Set 5: 2 rounds
Transition /Bicep Curls
Transition /Bicep Curls
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Step-up /dumbbell
Step-up /dumbbell
30 seconds
Superman Planks
Superman Planks
20 seconds
Barbell Bicep Curls/squat
Barbell Bicep Curls/squat
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Step-up Dumbbell
Step-up Dumbbell
30 seconds
Push Up with Feet on Step
30 seconds

Set 6: 1 round
Transition /Clean And Press
Transition /Clean And Press
15 reps
Lunges with Knee Lifts
Lunges with Knee Lifts
20 seconds
Ball Ab Rolls
Ball Ab Rolls
1 minute
Good Morning Medicine Ball Catches
Good Morning Medicine Ball Catches
20 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
10 reps
Barbell Clean and Press
Barbell Clean and Press
15 reps
Good Morning Medicine Ball Catches
Good Morning Medicine Ball Catches
20 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
10 reps
Push-Up Bird Dog
Push-Up Bird Dog
30 seconds
Barbell Clean and Press
Barbell Clean and Press
15 reps
Lunges with Knee Lifts
Lunges with Knee Lifts
15 reps
Ball Ab Rolls
Ball Ab Rolls
1 minute

Set 7: 1 round
Transition /Barbell Squats
Transition /Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Barbell Squats
Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds

Set 8: 1 round
Ankle Weights
Ankle Weights
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Butterfly Plank
Butterfly Plank
30 seconds
Barbell Bench Press
Barbell Bench Press
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Pull-Ups
Pull-Ups
3 reps

Set 9: 1 round
Transition /Barbell Squats
Transition /Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Barbell Squats
Barbell Squats
40 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 seconds
Seated Single Leg Stand Ups
Seated Single Leg Stand Ups
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds

Set 10: 1 round
Ankle Weights
Ankle Weights
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Butterfly Plank
Butterfly Plank
30 seconds
Barbell Bench Press
Barbell Bench Press
15 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Pull-Ups
Pull-Ups
3 reps

Set 11: 1 round
Ab Ball Raises
Ab Ball Raises
30 seconds
Double Knees
Double Knees
12 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Double Knees
Double Knees
12 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Double Knees
Double Knees
11 seconds
Ball Plank Pikes
Ball Plank Pikes
30 seconds

Set 12: 2 rounds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 seconds
Push-Ups U Legs
Push-Ups U Legs
45 seconds
Medicine Ball Side Step Squats
Medicine Ball Side Step Squats
10 reps
Push-Ups U Legs
Push-Ups U Legs
45 seconds
Pull-Ups
Pull-Ups
3 reps

Set 13: 3 rounds
Squats to Shoulder Press with Band
Squats to Shoulder Press with Band
20 seconds
Burpees Round Bar
Burpees Round Bar
30 seconds

Set 14: 2 rounds
Left Tricep Push-Ups
Left Tricep Push-Ups
10 reps
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
10 reps
Right Tricep Push-Ups
Right Tricep Push-Ups
10 reps
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
10 reps

Set 15: 3 rounds
Rear Shoulder Fly with Band
Rear Shoulder Fly with Band
30 seconds
Crunchy Frogs
Crunchy Frogs
10 reps
Contralateral Limb Raises
Contralateral Limb Raises
20 seconds


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