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Description

Fast paced UFC style conditioning. Can be done with lightweight dumbbells if no access to training bag


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
2 minutes
Shuffles to Touch
Shuffles to Touch
30 seconds
Bob N Weave
30 seconds

Set 2: 1 round
Jabs
Jabs
10 seconds
1,2,1,2
30 seconds
Jabs
Jabs
10 seconds
1, 2, + Roundkick
30 seconds
1,2,1,2
30 seconds
1, 2, 3 & Side Kick
30 seconds
1,2,1,2
30 seconds

Set 3: 1 round
Body Shots
10 seconds
1,2,1,2
30 seconds
Body Shots
10 seconds
1, 2, 1, 2 & Front Kick
30 seconds
1,2,1,2
30 seconds
1, 2, 1, 2 & Back Kick
30 seconds

Set 4: 1 round
Straight Punches
Straight Punches
10 seconds
1, 2, 1, 2
30 seconds
Straight Punches
Straight Punches
10 seconds
1, 2, 1, 2 SWITCH KICK
30 seconds

Set 5: 1 round
20 Knees
30 seconds

Set 6: 1 round
1 2 Burpees
1 2 Burpees
30 seconds
Monkey Walks
Monkey Walks
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds

Set 7: 1 round
Straight Punches
Straight Punches
10 seconds
1, 2, 1, 2
30 seconds
Straight Punches
Straight Punches
10 seconds
1, 2, 1, 2 SWITCH KICK
30 seconds

Set 8: 1 round
20 Elbows
30 seconds

Set 9: 1 round
High-low, High-low Power Shots
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
High-low, High-low Power Shots
30 seconds

Set 10: 1 round
20 Inchworm Pushups
30 seconds

Set 11: 1 round
Upper Cuts
Upper Cuts
10 seconds
1, 2, 1, 2
30 seconds
Upper Cuts
Upper Cuts
10 seconds
1, 2, 1, 2 & UPPER CUT
30 seconds
1, 2, 3, DUCK & UPPER
30 seconds

Set 12: 1 round
1 2 Burpees
1 2 Burpees
30 seconds
Push-Up Knee Tucks
Push-Up Knee Tucks
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds

Set 13: 1 round
1, 2, 1, 2 & Low High Kick
30 seconds
1, 2, 1, 2
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Kimura Sit-Ups
Kimura Sit-Ups
30 seconds

Set 14: 1 round
1, 2 DUCK, 1, 2
30 seconds
Duck 1, 2 DUCK
30 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
The Heisman Shuffle
The Heisman Shuffle
30 seconds

Set 15: 1 round
20 SUMO BODY SHOTS
30 seconds

Set 16: 1 round
Crabwalk
30 seconds
Squat Side Kick
30 seconds
Over Over Unders
Over Over Unders
30 seconds

Set 17: 1 round
Froggy Jumps
Froggy Jumps
30 seconds
Sit Throughs
Sit Throughs
30 seconds
Kimura Sit-Ups
Kimura Sit-Ups
30 seconds

Set 18: 1 round
1, 2, 1, 2
30 seconds
1, 2, 1, 2 High Kick
30 seconds
1, 2, UPPER UPPER
30 seconds
Back Elbow & Back Kick
30 seconds

Set 19: 1 round
20 Superman Punches
30 seconds

Set 20: 1 round
Staggered Arm Spiderman Push-Ups
Staggered Arm Spiderman Push-Ups
30 seconds
Crunch Punches
Crunch Punches
30 seconds
Reverse Bicycles
Reverse Bicycles
30 seconds

Set 21: 1 round
DUCK DUCK FRONT KICK FRONT KICK
30 seconds
Lunge Jump
Lunge Jump
30 seconds
1, 2, 1, 2, KNEE, FRONT KICK
30 seconds
1, 2, 1, 2 & SPINNING BACK FIST
30 seconds
1, 2, 3 & HOOK HOOK
30 seconds
Step Through Side Plank
Step Through Side Plank
30 seconds

Set 22: 1 round
1, 2, 3, FRONT KICK
30 seconds
1, 2, 3, 4 & SWITCH KICK
30 seconds
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
30 seconds
Overhead Crunches
Overhead Crunches
30 seconds

Set 23: 1 round
20 Knees
30 seconds

Set 24: 1 round
Rapid Punches
Rapid Punches
30 seconds
1, 2, 3 & Low High Kicks
30 seconds
Push-Ups
Push-Ups
20 seconds
1, 2, 3, 4 & SWITCH KICK
30 seconds
Push-Ups
Push-Ups
20 seconds
1, 2, 3, 4 DUCK SWITCH KICK
30 seconds

Set 25: 1 round
10 Jump Tucks
30 seconds
Rapid Punches
Rapid Punches
30 seconds

Set 26: 1 round
Rapid Punches
Rapid Punches
30 seconds
10 Jump Tucks
30 seconds

Set 27: 1 round
Fighters Stretches
5 minutes


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