Workout: Explosive Fitness (MMA)

This workout combines speed, strength, power, muscular endurance, balance and co-ordination at high intensity.  

Warmup:

• 5 minute moderate row
• 10 Air Squats
• 10 Push-Ups
• 10 Forward Walking Lunges 
• 10 Backward Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Pull-Ups

Rest as required and aim for 100% effort.  This variation will mimic the peaks and demands required for an MMA fight.

Workout: (Repeat circuit 3-6 times depending on ability)

• 1 bodyweight deadlift (e.g. 90kg)
• 6 Pull-Ups (1 x wide, 1 x narrow, 1 x underhand, 1 x overhand, 2 x alternate grip)
• 12 Box Jumps (16-24 inch box)
• 12 Press-Ups
• 45 second Dumbell overhead punches
• 1 minute flat out sprint 
• Rest for 30 seconds

Finisher: 

• 100 Double Unders*

Notes:

* To perform a double under:

• perform a normal rep (skip/jump rope)

• however jump up higher than usual with the rope revolving twice per jump

• minimal bending of the knees 

• keep torso as upright as possible throughout movement.

To substitute 100 double unders, do 400 single jumps, or perform 100 squat jumps.

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Other Fitness Explorer workouts available here:

Video: 44 Inch Box Jump

Workout: Strength Endurance II

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 50 Double Unders *

Workout: 

Strength Endurance:
(perform one of the below exercises, either Gold, Silver or Bronze effort)

• Gold: 100 x 20kg Kettlebell 1 arm Snatches (50 per arm) 
• Silver: or 100 x 10kg Dumbbell Squat Clean and Press - Silver (50 each arm)
• Bronze: or 100 x 10kg Dumbbell Push Press - Bronze (50 each arm)

Finisher:

30 Chin-Ups (underhand grip)

20 Box Jumps

10 Clap (Plyometric) Push-Ups

Notes:

* To perform a double under:

perform a (skip/jump rope).  

jump up higher than usual, swinging the rope round twice per jump.  

minimal bending of the knees and staying as upright as possible.  

To substitute 50 double unders, do 200 single jumps, or 100 squat jumps.

Workout: Just Move

Just for fun, do combos of:

Bear Crawls

Crab Walks

Crocodile Walks

Farmer's Run (1 x 32kg, 1 x 24 kg kettlebell)

Precision Jumps

Plyometric Push-Ups

Knees-to-Elbows

Hindu Squats

Hindu Push-Ups

play for 30-40 minutes.