Advanced Difficulty
advanced workout

Proceed at your own risk! This routine is purposefully designed to challenge you and take you to your limits. It combines MMA training and kickboxing workout techniques to improve stamina, build strength, and hone your martial arts ability. This is the same type of workout Coach Kozak does at home when he can’t make it into the fighting gym. If you’re ready to get you’re butt kicked, then let’s do this!

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

MMA Training and Kickboxing 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
Body 3 to Rear High Kick
Squat to Jump Knee
High Plank Row
1,2,3,4 90 Degree Turn
Iso Low Uppercuts
1, Superman

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