MMA Bodyweight Workout

I love this workout because it works strength and conditioning while helping to burn calories.  The workout target your entire body, using your body as the resistance, which is one of the best ways to build total strength. 

Bodyweight exercises increase strength, endurance and flexibility in your entire body and when done in a circuit workout, helps to burn fat fast.

 

There are three levels,
Beginner 325 reps,
Intermediate 650 reps
Challenge 1000 reps (my favourite)

Try this workout during the holiday season and you will not feel like you missed a beat.

Here is the workout

BODYWEIGHT HOLIDAY WORKOUT

SET 1
PUSH UPS – 25 REPS
INVERTED ROWS – 25 REPS
BURPEES – 25 REPS

REST ONE MINUTE

SET 2
PRISONER SQUATS – 25 REPS
HIP RAISES – 20 REPS
MOUNTAIN CLIMBERS – 40 REPS (20 EACH LEG)

REST ONE MINUTE

SET 3
CHIN UPS – 10 REPS
BENCH DIPS – 20 REPS
JUMPING JACKS – 50 REPS

REST ONE MINUTE

SET 4
SPIDERMANS – KNEES TO ELBOWS – 20 REPS (10 EACH LEG)
SUPERMANS – 15 REPS
SKIPPING – 50 REPS

BEGINNER 1 ROUND = 325 TOTAL REPS
INTERMEDIATE 2 ROUNDS = 650 REPS
CHALLENGE 3 ROUNDS = 1000 REPS (ADD 25 EXTRA SKIPS)

DO NOT MOVE ONTO THE NEXT EXERCISE UNTIL YOU COMPLETE ALL REPS. IT’S OKAY TO TAKE A 2-5 SECOND BREATHER DURING REPS

FIVE MINUTE WARM UP AT BEGINNING AND FIVE MINUTTE STRETCH AT THE END

This entry was posted in Circuits, Exercises, Interval Training, MMA Bodyweight Workouts, Workouts and tagged . Bookmark the permalink.

4 Responses to MMA Bodyweight Workout

  1. Vaulf says:

    Thank you for the simply demonstrated but obviously effective workout!

  2. vleydec says:

    great workout

  3. slawek says:

    Its great workout like others.Burn fat and build body and I cant w
    ait for more

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