Advanced Difficulty
advanced workout

Warning: Not a beginner routine. This workout is designed to take you to your limits while improving your conditioning and fighting techniques. The MMA training workout at home can be performed without any equipment and with minimal space. We’re going to work your full body from head to toe with this one. Let’s get moving!

Warm up
Hamstring Sweep
Butt Kick + Arm Crossover
Wide Straddle Rotations
Downward Dog + Multi-planar Lunge

30 Min MMA Training Workout at Home

1, 2, 3, 4
1,2 Lead Kick
2,3 Rear Kick
Sprawl to Reshoot
Lead Low, 2,3
1,2,3 Knee
Bear Plank Push Up
3, Upper Cut, 3
Hollow Body Rocker
1,2 Switch Kick
Duck Walk
Front Kick, Front Kick, 1, 2
Prone Pullbacks
Fake Shot Overhand Right
Low Kick/High Kick (Both Sides)
Double Jab
Bear Plank Up Down
1, 2, Slip, 2

Cool Down
90-90 Hip Stretch
Kneeling Hip Flexor Stretch
Lying Angel
Toe Touch to Chest Opener