This is a workout training protocol that I have created to help myself and MMA athletes with conditioning and fitness enthusiasts that want to burn fat and lose weight quickly. It is a High Intensity Interval Training – HIIT method of conditioning that is quick and effective.
FIVE FINGER MMA WORKOUT
30 seconds of intense exercise followed by 15 seconds of rest (30-15 intervals)
Perform 6 rounds of the 30-15 interval per exercise.
You must complete all rounds before moving on to the next exercise
Total 24 Rounds – Workout Time: 18 minutes
EXERCISES – Complete each exercise for 6 rounds of 30-15 interval before moving to the next exercise.
- ALTERNATE ONE ARM KETTLEBELL SWINGS – 24 KG -use heavy weight
- MEDICINE BALL PLYO PUSHUPS TO JUMP SQUATS – 12 pound ball
- BRAZILIAN JUI JITSU KICK UPS
- BATTLING ROPES – You can use different grip types and perform small or explosive movements.
FUNK TWO-FOUR WORKOUT METHOD
The method is four exercises. Each exercise you complete 30 seconds of high intensity training followed by 15 seconds of rest. Perform one exercise for 6 complete intervals and then move to the next exercise until you complete a total of 24 rounds (4 exercises)
Sample Funk Two Four Method Workout
Pushups for 30 seconds – rest for 15 seconds – repeat for 6 sets
Bodyweight Squats for 30 seconds – rest for 15 seconds – repeat for 6 sets
Plank to Side Alternate Raise for 30 seconds – rest for 15 seconds – repeat for 6 sets
Burpees for 30 seconds – rest for 15 seconds – repeat for 6 sets
Total 24 Reps – Workout Time – 18 minutes
Performing this method 3 times a week would be similar to performing 5 days of steady state cardio (50-70% VO2 max) for 1 hour each day.