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The MMA / Muay Thai circuit is comprised of five different exercises. Perform each exercise for one minute then move onto the next without any rest. At the end of each set rest for 30-60 seconds then repeat the circuit 2-4 times. Make sure that you are warmed up before you start training. Perform each exercise with as much strength, power, control and rhythm as you can. Although this circuit is presented as being for MMA / Muay Thai it will be useful for any martial artists engaged in a dynamic art.
Power Squat Thrusts
Assume a push up position resting on a medicine ball. Drop your arms down to each side then push up so your hands are resting on the ball again. Stand up and jump up while raising the medicine ball above your head as you do so. Drop back down into the push up position and repeat.
Switch to regular push ups on the medicine ball if / when you are fatigued.
Rollover Chin Ups
Do a chin up. At the zenith of the movement crunch your thighs up to your chest, lower them and lower your body. Repeat.
Do regular chin ups, then regular crunches when tired.
Power Split-Squat Twists
Hold a medicine ball in front of your body with one leg in a front stance. Switch the rear leg forward by jumping on the spot and twist (while holding the medicine ball) to the same side as the leg shooting forward. Make the squat as deep as you can while keeping the movement dynamic.
Alternating Scissor Crunches
Lie on your back in a crucifix position. Raise one leg directly up and reach up and forwards with the opposite hand to touch the toes of the raised leg, twisting your body as you do so.
Alternating Hip Bridge Thrusts
Lie on your back with your thighs tucked up and your hands clasped behind your head.Raise one knee up to your chest then thrust the leg up to straighten it. As you do so, push upwards with your hips so that your lower body is raised clean from the floor.
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