FUNKMMA INVINCIBLE WORKOUT – 5 STATION MMA CIRCUIT
[youtube]http://www.youtube.com/watch?v=Yh9hW28hO5c[/youtube]
This is a great workout that trains the entire body in one session with a focus on strength, endurance and conditioning. The workout is designed to be just as draining mentally as it is physically, so that you develop the mental toughness he needs to get through a strenuous fight.
Warm-up
Start by walking briskly on the treadmill and then go into a dynamic warm up.
The Workout
This was a workout I did at the gym to start off the week. It is inspired by a Jens Pulver workout that I read about years ago. Five stations all focusing on different aspects of strength, muscular endurance, mental toughness and of course conditioning.
This is pretty brutal and exhausting but your really have to push yourself through it. It was first time I was in an actual gym in months. I was alone and didn’t get a chance to film it for you, but I can film a highlight video giving you all the exercises that are part of this 5 Station circuit.
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 90 sec break between stations
5 MINUTES PER STATION – REST 90 SEC BETWEEN STATIONS (FOCUS ON RECOVERY)
STATION 1 – UPPER BODY STRENGTH AND MUSCULAR ENDURACE
PUSHUPS 20
PARALELL DIPS – 10
PULL UPS – 5
SKIPPING – 50 REPS
STATION 2 – FULL BODY CIRCUIT – RESIST FATIGUE
BURPEES WITH MEDICINE BALL (10LBS) – 10
DOUBLE DUMBBELL – CLEAN AND PRESS – 10
BURPEES WITH DUMBBELL (15LBS) – 10
BURPEES – 10
STATION 3 – CONDITIONING
HIGH KNEES – 10 PER LEG
MOUNTAIN CLIMBERS -10 PER SIDE
JUMPING JACKS – 10
SWITCH KNEES – 10 – PER KNEE
TUCK JUMPS – 10
STATION 4 – FULL BODYWEIGHT RESISTANCE – BARBELL PLATE 45LBS
SQUAT – 10
SQUAT WITH OVER HEAD PRESS – 10
TRICEPS PRESS – 10
SHOULDER CIRCLES – 10X EACH DIRECTION
BICEP CURLS – 10X
PUSH-OUTS – 10X
STATION 5 – CORE AND ABS
SPIDERMAN PLANK (KNEE TO ELBOW) – 10 PER KNEE
SPRING UPS – 10
BICYCLES – 10 PER SIDE
HIP THRUSTS – 10
SIDE PLANK THRUSTS – 10 PER SIDE
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