MMA Workout – UFC Style Combat Conditioning for Six Pack Abs
December 21, 2010 by Jamin Thompson
Filed under Recent Posts, six pack abs, Training
If you have been training for a while you probably know that ‘bodybuilder style’ workouts can get boring rather fast and sometimes you just gotta switch things up to keep that motivational fire burning.
This is one of the main reasons I like to incorporate MMA style workouts into my plan.
The other reason is because I get to take out all of my pain and frustration on the heavy bag (which always kicks my ass) or a person if I get lucky.
Trust me, after a long day at work or a 6 hour shoe shopping extravaganza with your girl…this is the best type of workout to get all of that ‘I need to punch someone in the face’ energy out of your system.
Trust me 
The bottom line is, you can’t get a better aerobic + anaerobic conditioning workout than MMA style training anywhere.
Period.
You’ll build muscle, improve your six pack abs, and build up phenomenal conditioning.
Plus, you will no longer need to walk around your gym with your little brothers Affliction t-shirt for people to think you’re a bad ass…they won’t ever doubt your bad-ass-ness again after they witness you doing some of this stuff.
So throw the corny t-shirt away bro-cha-cho!
I’ve been doing MMA style workouts ever since I was a college athlete and my strength coaches (who were some of the best in the business) kicked my ass every day in just about every way imaginable.
I’ll get my revenge on those bastards someday…
And I’m coming for you too Master Wu…(even grandmasters can get their ass kicked lol)
Today I’m going to post the mma workout I did the other day…so if you need to spice your program up a bit, or maybe just want to do something a little bit more bad-ass than curls and cardio…you may want to try it out for yourself.
Here’s the workout:
Warmup: Do each exercise for :30 seconds
Jax
Flings
Seals
Straight leg raise
Lateral leg raise
½ v ups
Alternate leg v-ups
Seated leg raise
Bodyweight squat
Arm circles
Squat & sink
Bulldogs
Scorpions
Repeat.
Round #1. Plate Complex.
Using a 45 pound plate:
Shoulder circles above your head :30 seconds each way
Bent over rows :30 seconds
Overhead squat :30 seconds
Plate to chest squat :30 seconds
Plate push :30 seconds
Rest for 60 seconds & repeat.
Round #2.
Heavy bag burpees :30 seconds
Burpee pull-ups :30 seconds
Regular burpees :30 seconds
Hindu push-ups :30 seconds
Mountain climbers: 30 seconds
Rest for 60 seconds & repeat.
Round #3.
Bear crawl w/5 lb dumbbells in hands :30 seconds
Backwards bear crawl w/5 lb dumbbells in hands :30 seconds
Bear crawl with push-up every 5 steps : 30 seconds
Backwards bear crawl with push-up every 5 steps : 30 seconds
Rest for 60 seconds & repeat.
Round #4.
Tornado ball : (as many as you can)
Tornado push-ups: (as many as you can)
Weighted crunches (as many as you can)
Rest for 60 seconds & repeat.
Round #5
Shadow boxing 3:00 minutes – :60 second rest
Heavy Bag upper body strikes 3:00 minutes – :60 second rest
Heavy Bag kicks & knees on each side 3:00 minutes – :60 second rest
Repeat.
Round #6 Cool Down
Walk for 10 minutes on the treadmill at a slow pace.
Boom.
TIP: If you want to take it to the next level you can perform this mma workout using a weight vest, but if you are just starting out with this type of training just take it slow and work your way into it.
DISCLAIMER: If you’re a punk, tire kicker, weekend warrior, or just a pus*y in general this workout is not for you. So don’t blow up my email, Facebook inbox, or send me tweets complaining that you’re sore, tired, or threw up mid-workout because that’s the whole point of the workout! And besides, I don’t really give a sh*t if you’re tired and sore. So put up or shut up.
I’m out.
Jamin
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