5 STATION STRENGTH AND CONDITIONING CIRCUIT

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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