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Boxing combo

Train you reaction time, reflexes and the old brain by switching from one combo to another. 1) two punches – two hooks – two uppercuts 2) two hooks – two uppercuts – two punches 3) two uppercuts – two punches – two hooks 4) two punches – cover Repeat 1-4 Use a 30/15sec split for […]

February 25, 2016 in Cardio, Martial Arts Conditioning by

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Full contact conditioning

Full contact body strikes Full contact body strikes with med ball    

November 22, 2015 in Martial Arts Conditioning by

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MMA Plank with medball strike

1) Start in an elbow plank, strike the medball making sure you are properly rotating at the hip. Land the strike with your forearm, not just your fist. Drop it as hard as you can. Soft taps don’t count. 2) Move into a push up plank and do the same. 3) Move into a push […]

May 11, 2015 in Body weight, Core training, Martial Arts Conditioning by

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Full Contact Kettlebells circuit

May 10, 2015 in Kettlebells, Martial Arts Conditioning by

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MMA Fit Circuit #5

1) Thrusters 2) Sit up with elbow strike and punch. Do not come up too high, stay at about 45 degree angle. 3) Anchor pulls 4) One arm akro wheel push up 5) Hip Bridge floor press 6) 2H swing 7) High pull into goblet squat

July 7, 2014 in Fat loss, Interval Training, Kettlebells, Martial Arts Conditioning by

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MMA Fit circuit #7

1) Jumps 2) Swaying plank – knees do not touch the ground. Back remains parallel to the ground 3) Knee tuck to dragon flag, low back does not touch the ground.Stay on your shoulders, extend legs straight out and as close to the ground as possible. 4) 1 arm push down swing – push down […]

June 25, 2014 in Body weight, Fat loss, Interval, Interval Training, Kettlebells, Martial Arts Conditioning by

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Importance of a strong core

Recently I have suffered a disc herniation which as you can imagine is lot of  fun. I do have a history of a slipped disc so no real surprise but it was annoying as this has not happened for a very long time. Why am I telling you all this? Well, to make a point. […]

February 9, 2014 in Core training, Martial Arts Conditioning by

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Elevated renegade rows

                                If you are getting bored with your renegade rows, challenge yourself by doing an elevated version – declined renegade rows. This becomes an exercise where lot of dynamic tension is required. How to do it 1) Place your feet […]

January 7, 2014 in Core training, Kettlebells, Martial Arts Conditioning by

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Cardio Core interval workout

This circuit will work your core as well as challenge your cardiovascular system. Here is a mix of body weight and kettlebell exercises using high intensity interval training. Cook it any way you want. Predetermined reps or as HIIT with predetermined intervals. My preference here is for 30s on 10s rest to allow change over […]

May 26, 2013 in Body weight, Core training, Kettlebells, Martial Arts Conditioning by

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Spiderman – interval training workout

I should have called it the ‘Cardiac Arrest Workout’. This high intensity interval workout will burn plenty of lard. Suggest you  start with 30/30s split and reduce the rest interval over time. I am using 25/10 split here. Eventually you want to go for 30s on with a 10s rest between exercises and about 90s […]

May 22, 2013 in Body weight, Fat loss, Interval Training, Martial Arts Conditioning by

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