An MMA-Inspired Routine to Build Muscle and Shed Fat

If you dislike traditional cardio exercises like using a treadmill, stationary bike, or rowing machine, there is a better way to lose body fat and stay engaged. Incorporating combat sports movements into your workout routine can help you maintain motivation and improve your overall body conditioning. Whether you choose to use a burnt-out punching bag or invest in a Bas Ruttens Body Action System, which offers adjustable and foldable features, this training session will not only build strength but also promote fitness and lower body fat.

Punching Sprawls (1 minute)

Muscles worked: shoulders, glutes, quads, hamstrings, calves, abs

1. A) Assume a fighting stance with one foot forward and the other foot back, hands clenched in fists in front of your face.
2. B) Throw a punch with each hand, then drop into a push-up position without allowing your hips to sag. Push your feet back, then forward, and spring back into the starting position.

REST 1 MINUTE

Sit Up Punch-Punch Elbow-Elbow (1 MINUTE)

Muscles worked: obliques, abs, shoulders, biceps

1. A) Wear bag mitts and lie on your back with your knees slightly bent. Ask a partner to hold pads over you, keeping your back flat on the floor.
2. B) Perform a sit-up by raising your torso off the ground, then hit the pads twice with each hand. On the next repetition, hit the pads with your elbows. Alternate between punches and elbow strikes until the minute is up.

REST 1 MINUTE

1-2 Punch Combo (1 MINUTE)

Muscles worked: shoulders, chest, biceps, triceps, core

1. A) Assume a fighting stance in front of a punching bag with one foot forward and the other foot back, hands clenched in fists in front of your face.
2. B) Jab the bag once with your non-dominant hand, then punch it twice with your dominant hand.

REST 1 MINUTE

Straight Punches (1 MINUTE)

Muscles worked: triceps, shoulders, chest

1. A) Stand in front of a punch bag with your hands raised to your chin, fists clenched, and your stronger foot placed behind you in a staggered stance.
2. B) Punch the bag with your right hand, then with your left hand. Alternate between punches until you have completed all the repetitions.

REST 1 MINUTE

Straight Kicks (1 MINUTE)

Muscles worked: triceps, shoulders, chest

1. A) Stand in front of a punch bag with your hands raised to your chin, fists clenched, and your stronger foot placed behind you in a staggered stance.
2. B) Kick the bag with your right foot, then with your left foot. Alternate between kicks until you have completed all the repetitions.