The MMA Workout You Can Do at Home

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The MMA Workout You Can Do at Home
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(No Transcript)
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• You don't have to be a professional mixed martial
  arts (MMA) fighter to go a few rounds at home,
  but you might benefit from trying an MMA workout
  designed by a professional fighter.
• Chris Camozzi, an 18-time UFC veteran who is
  constantly training for his next big fight,
  designed a program that gives you the MMA workout
  experience at home. All you need is a heavy bag,
  boxing gloves, hand wraps, and a jump rope to
  kick your conditioning routine into high gear.

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Jump Rope

• Jumping rope is an excellent way to raise your
  heart rate (which is important to do at the
  beginning of your workout) because it combines
  cardiovascular exercise with agility, speed, and
  coordination.2
• However, Camozzi admits that it can be tough for
  beginners. If you're new to jumping rope, he
  suggests starting with five, 1-minute rounds with
  1 minute of rest between sets.

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Shadowbox

• The shadowboxing portion of your workout is
  optional, depending on how much time you have.
  Shadowboxing is pretty straightforward You're
  sparring with an imaginary partner, throwing
  punches and moving around an imaginary ring.
• However, just because it's a straightforward
  workout doesn't mean you should take it lightly.
  Camozzi stresses that you should push yourself,
  working at a quick pace with fast punches and
  lots of footwork.

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• Camozzi typically completes two to three 5-minute
  rounds of fast-paced shadowboxing and moving. If
  you're short on time, you can opt for a single,
  5-minute round. If you want to, you can even cut
  it from your routine completely and skip straight
  to the heavy bag workout.

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Heavy Bag Work

• You can do heavy bag work alone or with a
  partner. Camozzi's heavy bag routine consists of
  three 5-minute rounds, each followed by 1 minute
  of rest. Each round focuses on a different aspect
  of training. The second, 5-minute round is
  similar in function to the first, but focused
  solely on kneeing and kicking movements instead
  of boxing.

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• The point is to keep the pace fast and
  high-volume for the entire 5-minute round, but
  you're welcome to get creative as you go.
• The third 5-minute round puts everything
  together, combining punching and kicking. This
  will exhaust you, but do your best to keep your
  intensity upit's only 5 total minutes of work.

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• In between each of the 5-minute rounds, give
  yourself a minute to rest. You can take this as
  total rest or active rest, depending on how
  you're feeling. Camozzi uses his minute-long
  "breaks" to do core work "I do crunches, or I
  sit down, wrap my legs around the bag and do
  situps with two light punches at the top of each
  situp.

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The Burn Out Round

• The burn out round is like a final,
  high-intensity battle between yourself and the
  bag. You can do this alone or with a partner,
  although most workouts are more fun (and
  challenging) when you have a partner there to
  push you. "If you do it alone, you really have to
  challenge yourself," Camozzi explains.

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Core Work and Pushups

• If you have time, complete two to three sets
  of push-ups, doing as many as you can for each
  set while maintaining good form, then finish your
  workout with a series of ab exercises,
  including planks, sit-ups, medicine ball oblique
  twists, and leg lifts. Use this as an opportunity
  to target the chest and abs. Adding just 5 to 10
  minutes is a great way to finish.