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.