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Best MMA Workout at Home by PRO MMA Training Fight Coach Kozak – MMA Exercises at Home


Intermediate Difficulty
intermediate workout
Get ripped with this total body mma workout at home. MMA training at home with minimal equipment needed. Choose your fitness level and get to work!

Complete all movements in order for the appropriate number of rounds.
Beginner: x 1 round
Intermediate: x 3 rounds
Advanced: x 5 rounds

Perform the appropriate exercise for your fitness level at high intensity for the prescribed repetitions to complete one round.

Beginner: Faux Jump Rope x 60 sec, Modified Burpee x 60 sec, DB Punchout x 60 sec, Stationary Lunge x 60 sec, DB Power Pull from hang x 60 sec

Intermediate: Jump Rope x 60 sec, Burpee x 60 sec, DB Shadow Box x 60 sec, Stationary Lunge x 60 sec, DB Power Pull from hang x 60 sec

Advanced: Jump Rope x 60 sec, Sprawl x 60 sec, Heavy Bag x 60 sec, Double Leg Takedown Lunge x 60 sec, Barbell Power Pull from hang x 60 sec