MMA Inspired Kettlebell Workout – FURIOUS Friday!

After talking with several MMA fighters and especially with RKC Team Leader Tommy Blom recently, I was inspired to make a workout following the timing of an MMA fight.  Especially since several of my Winter Park small group members are fans of the sport.  MMA fights are 3 rounds at 5 minutes per round – and well – as in video editing or public speaking we all know… 5 minutes can be a VERY long time.

Warm up with joint mobility and some swings, but save plenty of energy.  You want to minimize your rests during the 5 minutes, because as I enjoyed telling my class – if you’re just standing there, that means SOMEONE could be hitting you in the face!!! (All joking aside though if you need to take a break, take a break but keep moving – no sitting down, no napping!)   If you have one, set up your Gymboss Timer to run in 30 second intervals.  Don’t pause between exercises unless absolutely necessary – move quickly, but move safely and correctly.

First circuit – repeat 3 times:

• 30 seconds right side plank, 30 seconds left side plank
• 1 minute kettlebell swings – pace yourself, don’t go all out the whole time
• 30 seconds kettlebell military press right, 30 seconds kettlebell military press left
• 30 seconds kettlebell front squat right, 30 seconds kettlebell front squat left
• 1 minute kettlebell sit ups – again, pace yourself
• 1 minute rest – get water, keep moving

Chill out with some carefully executed get ups with no weight – concentrate on your form ALWAYS.

2nd fight, erm I mean circuit, again, repeat this three times

• 30 seconds beginning of the get up (roll to hip/elbow) right, 30 seconds beginning of the get up (roll to hip/elbow) left
• 1 minute strict push ups – again pace yourself
• 30 seconds kettlebell locked out over head on right side, stepping back into a lunge on the left foot, 30 seconds kettlebell locked out over head on left side, stepping back into a lunge on the right foot.
• 1 minute kettlebell swings, pace yourself
• 30 seconds hot potato, 30 seconds crush curls
• 1 minute rest

Be sure to finish up with joint mobility and get plenty of water.

Curious about Tommy Blom’s fight training strategies?  Check out his recent article on Dragon Door: Kettlebells for Increased Abilities in Fighting