MMA WORKOUT – POWER HOUR
I use this workout to really tax my strength and conditioning. This is not for the weak at heart. The workout includes PLYOMETRICS, KETTLEBELL, DUMBBELL, BODYWEIGHT WORKOUTS, CARDIO
9 EXERCISES
8 REPS PER EXERCISE
NO REST BETWEEN SETS
REPEATED CONTINUOUSLY IN SEQUENCE FOR 1 HOUR
CHOOSE WEIGHT THAT YOU CAN HANDLE
Skipping – 50 revolutions. Endurance
Single Arm Kettlebell Swing L and R 8 reps each arm – Dynamic strength 40 pounds
Incline Dumbbell Press 8 reps upper chest 70 pounds
Dumbbell Bent over row L and R – 8 reps each arm – lats 60 pounds
Standing Alternate Dumbbell curls – 8 reps each arm – biceps 25 pounds
Lying Dumbbell Triceps Extensions – 8 reps – triceps 20 pounds
Funk Flying Step Ups – 8 reps each legs – legs
Dumbbell Side Lateral Raises 8 reps shoulders 12 pounds
Abs Bicycles 8 reps per side Abs
