REFUSE TO LOSE MMA CIRCUIT WORKOUT SERIES
Here is another awesome 5 station workout that targets the entire body and focuses on overall strength, endurance, power, conditioning, core, explosiveness and mental toughness.
I called this one suicide, because it’s a killer.
[youtube]http://www.youtube.com/watch?v=_k5SBkGyBkc[/youtube]
Make sure you warm up before and stretch after this workout.
Personally, I like to skip for 10 minutes and perform a 5 minute dynamic stretch.
The Suicide Workout
This workout has five stations all focusing on different aspects of what you will need to become a well-conditioned athlete. You will work through each station one by one for 5 minutes each.
Perform each exercise one after the other, for the allotted reps or sets, until the five minutes is up. That’s right keep going, non-stop for 5 minutes.
After you have finished with Station 1, rest for 2 minutes and you get ready for station 2. Perform all exercises at this station one after the other for the allotted reps/sets….you know the drill.
Completing all five stations should take you 40 minutes with rests.
Make sure you get a GYMBOSS TIMER so you can keep time.
FUNKMMA INVINCIBLE WORKOUT – 5 STATION MMA CIRCUIT
Perform all exercises for the prescribed reps at each station for 5 minutes with no rest in between
Take a 2 minute break between stations.
STATION #1 – MEDICINE BALL – ROTARY POWER, HIP AND TRUCK TWISTS AND EXPOSIVE POWER inspired by MMA Coach NICK TUMMINELLO (great for increasing your punching power, explosiveness and speed)
Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.
MED BALL SIDE WALL THROWS 5 reps
MED PUNCH THROWS 5 reps
MED BALL SLAMS 10 reps
MED BALL SPEED TIGHT ROTATION 10
STATION #2 – KETTLEBELL STATION FOR POWER AND STABILIZING MUSCLES AND STRENGTH (great for striking combinations, throwing and grappling situations, grip strength, throws, take downs)
Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.
KETTLEBELL SWINGS 10 reps
GOBLET LUNGE 10 reps
KETTLBELL SNATCH 5 reps per side
GET UPS 3 reps per side
STATION #3 PLYOMETRICS STATION FOR EXPOSIVENESS AND LEG STRENGTH (great for explosive power during takedowns and sprawls)
Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.
BOX JUMPS 10 reps
RUN AND GUN WITH SPRAWL 10 reps
PLYO PUSH UPS 10 reps
ALTERNATE KNEE JUMPS 5 reps per knee
BOSU SPRAWLS 7 reps
STATION #4 STRENGTH STATION FOR OVERALL MUSCULAR ENDURANCE (great for overall power and muscular endurance for 3-5 round fights)
Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.
CHIN UPS 8 reps
ALTERNATE FRONT LUNGE 10 reps per leg
ALTERNATE FLOOR DUMBBELL PRESS 10 reps each side
ALTERNATE SHOULDER PRESS 10 reps each side
DUMBBELL SQUATS 10 reps
DUMBBELL FARMER WALK – 15 foot walk forward and back
STATION #5 CORE AND ABS STRENGTH WITH PLANK (great for core strength to absorb punches and increase stability)
Perform each exercise one after the other for the allotted time for 5 minutes without your knees touching the ground and without rest.
PLANK HOLD – 30 seconds
SIDE PLANK LEFT HOLD – 30 seconds
PLANK HOLD – 30 seconds
SIDE PLANK RIGHT HOLD – 30 seconds
Pingback: maurice
Pingback: joseph