Advanced Difficulty
This 25 minute MMA workout is not for the faint of heart. We recommend a heavy bag or portable punching bag, but you may also do this routine by just shadow boxing. You may use either boxing or MMA gloves. Let’s get after it!
MMA Heavy Bag Workout
Round 1:
3 High-Low-High Hooks
Overhead Squats
High Plank Rows
Round 2:
10 Knees
Forward & Back Hop
High Plank Elbow to Knee
Round 3:
Combo + Duck
Squat + Sumo Jumps
Bear Plank Push Ups
Round 4:
Combo + 2 Slips
Reverse Lunge + Knee Raise
Push Up + Superman Reach
Round 5:
Combo+ 90 degree
Switch Jump Squats
Arm Hauler w/ Flexion
Round 6:
Combo+ Sprawl and Shuffle
Mike Tysons
Push Up Hover / Push Up Hover from Knees
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