MMA Circuit Training #3

Описание: MMA Circuit training that targets all aspects of strength and conditioning for an MMA Athlete. This training workout focuses on overall strength, power, explosiveness, cardio, conditioning, flexibility, abs and core strength, upper and lower body muscular endurance.

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MMA CIRCUIT WORKOUT #3 - 5 STATION - REFUSE TO LOSE - TOTAL TIME 45 MINUTES (WARM UP, REST AND STRETCH)

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MMA CIRCUIT #1 - INVINCIBLE
   • MMA CIRCUIT TRAINING #1  

MMA CIRCUIT #2 - SUICIDE
   • MMA CIRCUIT TRAINING #2  

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CHECK OUT OTHER 5 STATION WORKOUTS BELOW

MMA CIRCUIT #1 - INVINCIBLE
   • MMA CIRCUIT TRAINING #1  

MMA CIRCUIT #2 - SUICIDE
   • MMA CIRCUIT TRAINING #2  

FUNKMMA REFUSE TO LOSE WORKOUT SERIES (Workout shot at Primal Movement Fitness Training Centre in Toronto Canada -   / primalmovementfitness  

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.

This workout has 5 stations all focusing on different aspects of what you will need to become a well-conditioned athlete and mentally tough. You will work through each station one by one for 5 minutes each.

Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2 minute break between stations.

Make sure you get a GYMBOSS TIMER so you can keep time.

Station 1 - Overall Strength 5:18
Perform each exercise for the prescribed reps one after the other for the full 5 minutes without any rest.
Barbell Squats - 7 reps
DB Clean and Press - 10 reps 25 lbs
Plyometric pushups - 10 reps
Bent over Alternate DB rows (ground and Pounds) - 10 per side
Sandbag Zercher Curls - 10 reps



Station #2 - Stability and Balance - Single Limb Exercises 6:36
Perform each exercise for the prescribed reps one after the other for the full 5 minutes without any rest. Do first set as listed below and then switch arms/legs the second set. Keep switching until 5 minutes is complete

One Legged Deadlifts - Right - 10 reps
Pistol Squats - Left - (One Legged Squats) - 7 reps
One Arm DB Press - Right - 10 reps
One Legged-Single Arm Bent Over Rows Left - 10 reps
Turkish Get-Ups Right - 5 reps

Station #3 - Core Strength - Stability Ball 8:16
Perform each exercise for the prescribed reps one after the other for the full 5 minutes without any rest.
Stability Ball Alternate Knee Strikes - 10 reps per side
Stability Ball Roll Outs - 7 reps
Stability Ball Jackknife - 7 reps
Stability Ball Mountain climbers 10 reps per side
Stability Ball Abs roll ups - 7 reps


Station #4 - Plyometrics, Cardio and Conditioning - 30 second intervals - 9:31
Perform each exercise for the 30 seconds and then quickly transition to the next. Move between exercises for the full 5 minutes. (should get through each exercise two times)

Side to Side Bench Hops - 30 sec
Bench Runs - 30 sec
Side to Side Lateral Bench Hops - 30 sec
Stationary Wide Leg Runs - 30 sec
Sprawls - 30 sec

Station #5 - Isometric Holds, Eccentric Movements and Core Strength - 30 second intervals - 10:35
Perform each exercise for the 30 seconds and then quickly transition to the next. Move between exercises for the full 5 minutes. (should get through each exercise two times)

Ring Holds - Chin up Position - 30 sec
Plank - 30 sec
Isometric Interverted Rows with Stability Ball - 30 Sec
Heavy Bag Holds - 30 sec
Stability Ball Leg Curls - 30 Sec

Completing all five stations should take you 40 minutes with rests.

Make sure you get a GYMBOSS TIMER so you can keep time.

Equipment Needed:
Gymboss Timer: http://tinyurl.com/yllwjdt

Swiss Ball: CANADA
http://tinyurl.com/treadmill-factory
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Dumbbells - http://tinyurl.com/Funk-Dumbbells

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WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU.