OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Equipment: Training gloves , if no heavy bag use dumbbells. Fast paced MMA drills with 30 sec ab work during breaks.


Exercises

Set 1: 1 round
Arm Swings
Arm Swings
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Gate Swings
Gate Swings
30 seconds
Jump Rope
Jump Rope
1 minute
Bob N Weave
Bob N Weave
1 minute

Set 2: 1 round
Right Speed Jabs
Right Speed Jabs
45 seconds
Right  Jab Cross Hook Upper
Right Jab Cross Hook Upper
1 minute
Left Speed Jabs
Left Speed Jabs
45 seconds
Left Jab Cross Hook Upper
1 minute
Crunches
Crunches
30 seconds
Right Jab Jab Jab Cross Hook
Right Jab Jab Jab Cross Hook
1 minute
Left Jab Jab Jab Cross Hook
1 minute
Oblique Crunches
Oblique Crunches
30 seconds

Set 3: 1 round
Right Jab Jab Cross Knee Hook Upper
Right Jab Jab Cross Knee Hook Upper
1 minute
Left Jab Jab Cross Knee Hook Upper
1 minute
Right Jab Jab Jab Double Roundhouse, Front Kick
Right Jab Jab Jab Double Roundhouse, Front Kick
1 minute
Left Jab Jab Jab Double Roundhouse, Front Kick
1 minute
Crunches
Crunches
30 seconds
Right Hook, Upper
45 seconds
Left Hook Upper
45 seconds
Fast Crunches
Fast Crunches
30 seconds

Set 4: 1 round
Right Front Kick, Roundhouse
Right Front Kick, Roundhouse
45 seconds
Left Front Kick, Roundhouse
45 seconds
Right Inside Crescent Kick
Right Inside Crescent Kick
45 seconds
Left Inside Crescent Kick
45 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Right Side Kick High Low
Right Side Kick High Low
1 minute
Left Side Kick High Low
1 minute
Frog Crunches
Frog Crunches
30 seconds

Set 5: 1 round
Right Speed Hooks
45 seconds
Right Jab Jab Jab Cross Hook Upper Front Kick, Back Kick, Elbow
Right Jab Jab Jab Cross Hook Upper Front Kick, Back Kick, Elbow
1 minute
Left Speed Hooks
45 seconds
Left Jab Jab Jab Cross Hook Upper, Front Kick, Back Kick, Elbow
1 minute
Frog Crunches
Frog Crunches
30 seconds
Right Front Side Back Kick
Right Front Side Back Kick
1 minute
Left Front Side Back Kick
1 minute
Ab Chop Ups
Ab Chop Ups
1 minute
Long Crunches
Long Crunches
1 minute


Related Workouts

  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • Bodyweight Triple
    Bodyweight Triple
    26 mins 9 secs, Intense
  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Chest Day
    Chest Day
    30 minutes, Intense
  • Core Foundation
    Core Foundation
    30 minutes, Moderate
  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense