Best Mixed Martial Arts Workouts

Best Mixed Martial Arts Workouts

Mixed Martial Arts (MMA) is admittedly a hybrid of fighting styles that include wrestling, judo, karate, Muay Thai, boxing, jujitsu, and other combat sports.

All of these combat systems are centuries old and practiced for thousands of years. They are regionally distinctive, and their originality stems from the names of their creators. Yet, these fighting styles are now known all over the world.

Mixed Martial Arts has grown in popularity in recent years. Mixed martial arts (MMA) may be a full-contact sport. This work features violent elements, which implies it includes blood and serious injuries. While training and battling, fighters suffer from injuries and lose blood.

A warrior in mixed martial arts (MMA) should be proficient and invincible. These are the basic requirements for a fighter because he will be fighting killing machines in the arena.

To become powerful and invincible, you must train and work out. Some of the most efficient mixed martial arts workouts are enlisted here to help you become an unstoppable MMA fighter.

  • Kettlebell Swings:

This workout develops your shoulders, abs, glutes, quads, pecs, hips, lats, and hamstrings in a way that is much too effective.

This workout has certain benefits, but it also has several requirements. This workout, however, is built on a swinging motion that necessitates some specific free space around your body, especially the front and back sides.

Make sure there is nothing breakable in your training zone that might break at any time. Remove yourself from the mirror as well, since this might be harmful if you lose your hold and the kettlebell skips your hands.


  • Start together with your feet slightly wider than hip-width apart, toes forward, and therefore the kettlebell ahead of you 12-18 inches. Keep your knees from going past your toes by bending at the waist and loading the hips back. Your torso should now be in a more horizontal posture.

Extend your arms out to hold the kettlebell handle with your back flat and chest up, being careful to keep balance in the whole foot with little more pressure in the heels.

  • Pull the shoulder blades down the back and allow the kettlebell to slide back towards your hips from the setup position. During the exercise, your knees can bend slightly. But it is vital to keep the weight back and load your hamstrings.
  • Drive the kettlebell up with your hips and knees, ensuring that you engage your glutes to achieve hip extension while also straightening your knees to maintain a tight, upright stance.
  • Throughout this action, keep your arms and back flexed. The kettlebell should not be lifted with the front of the shoulders or arms.
  • Your body should be in a vertical line at the peak of the swing, with your ankles, knees, hips, shoulders, and ears all aligned. It is not a good idea to raise the ribs. At the top of the swing, concentrate on flexing every muscle in your body.
  • To reload the swing, use your lat muscles to move the kettlebell downwards in a pendulum motion. Pulling the kettlebell into space right below your groin should be your goal.

Between the top of the kettlebell and your crotch, there should be very little space. Make sure that the kettlebell is properly reloaded in the position.

Rep the movement for the number of times specified. After that, repeat the reload phase, but this time apply less power in the drive phase to merely return the bell to its starting position.

  • Burpees:

Burpees are a full-body calisthenics workout that focuses on increasing muscular strength and endurance in both the lower and upper body. It is one of the foremost effective MMA exercises.

It provides a full-body exercise. The muscles in your legs, hips, buttocks, belly, arms, chest, and shoulders are all strengthened by a basic burpee workout.

This exercise requires a full stretch of your body, wear a suitable outfit that will provide comfort and ease to you.


  • Begin with a squat position while bending your knees, your back should be straight, and place your feet about shoulder-width apart.
  • Bring your hands down to the floor in front of you, just inside your feet.
  • Kick your feet back and put the weight on your hands. So now you are on your hands and toes and in a pushup posture.
  • Perform one pushup while keeping your body straight from head to heels. It is important to not let your back sag or hold your butt stick within the air.
  • Jump your feet back to their starting position while performing a frog kick.
  • Get in the standing position and raise your arms over your head.
  • Jump a little in the air and land back in the same place where you started.
  • Get into a squat position as soon as you land together with your knees bent and repeat.
  • Alternating Single Leg Burpees:

The single-leg burpee is calisthenics, aerobic, and plyometric exercise. It primarily targets the chest but also hits the abs, calves, glutes, hamstrings, hip flexors, outer thighs, quads, shoulders, and triceps to a lesser extent.

This exercise helps you get stronger while strengthening your body muscles.


  • Stand together with your arms at your sides and your feet shoulder-width apart.
  • Lift one leg behind you while bending your knees and reaching forward to place your hands on the floor.
  • Kick your standing leg straight out behind you and bend your elbows as you lower your complete body to the ground. Throughout the exercise, keep the elevated leg above the ground.
  • Use your arms to swiftly push your torso back up and hop your standing leg back underneath you, keeping your floating leg slightly bent and off the ground.
  • Jump straight up into the air, along with your arms extended above your head. After landing, place the floating leg back on the ground to return to the starting position.
  • Alternating Abs Bicycle Kicks:

Bicycle kicks are a superb core-strengthening workout. They work on a range of muscles in your midsection.

Bicycles can strengthen your transverse abdominals, internal and external obliques when used correctly.


  • Begin by lying flat on your back with both hands behind your head and your legs completely extended.
  • Start by burying your lower back within the earth. It will help to scale back any low back arch and have interaction with your core before beginning any action.
  • Raise the shoulders off the floor by bringing both hands behind the pinnacle.
  • Next, pull your right knee to your chest while rotating your shoulders to bring your left elbow to your right knee.
  • To have the simplest engagement, maintain the leg that’s not bending fully stretched and low to the ground.
  • Rotate your shoulder and convey the left knee to the right elbow after contacting the right knee to the left elbow. For the most effective core-burning effect, perform these motions slowly and deliberately.
  • Plyo Push Up Burpees:

Pushups are a more advanced workout that works your chest, triceps, abdomen, and shoulders.

To make the exercise more active and forceful, a "jumping" aspect is incorporated into this type of pushup.

This workout is best fitted to people that have strong upper-body muscles.


  • Begin doing a high plank or at the height of a pushup. Your torso should be in a straight line, your core should be engaged (tightened), and your palms should be squarely beneath your shoulders.
  • As though you’re getting to do a pushup, lower your body until your chest is nearly touching the ground.
  • Push up hard enough for your hands to go away from the ground as you push up. You can clap your hands together to increase the difficulty level, but it is not required.
  • Land lightly on the bottom and quickly begin your next rep.
  • Perform 2 or 3 sets of 5 to 10 reps each. If you’re new to the motion, do fewer reps; if you’re an expert, do more.
  • Zercher Squat:

For practically every strength, power, and functional fitness athlete, the Zercher squat may be a traditional squat lift that tests and strengthens the upper back, quadriceps, and hips.

This posture is far too fantastic to require an opportunity, and it’s simple to incorporate into your MMA training routine.


  • Starting within the power rack, walk up to the barbell and place it within the crooks of the elbows.
  • Make sure the barbell is correctly positioned within the crooks of the elbows since this is often crucial for an appropriate squat stance.
  • Push the hips back and squat down, allowing the elbows to travel downwards inside the knees, with the feet set and therefore the torso upright.
  • Once you’ve got attained depth within the Zercher squat, which is usually well below parallel, you will want to (1) squat hard and (2) bring your chest up with rigid arms to stand the weight up.
  • Dumbbell Burpees:

As you hurl yourself to the ground, hold your own weight during a press-up before springing back up.

Acquire some elevation with a tuck leap, it’s a full-body action that combines cardio and strength.

It is also great for resistance training because it helps to condition your muscles and improve your strength, which is useful in MMA training.


  • Start by standing up and holding a dumbbell in each hand; start with a weight that feels comfortable before increasing the load as your confidence grows.
  • Bend over and lower the dumbbells to the ground together with your feet hip-width apart.
  • Jump backward into a firm, high plank position together with your arms outstretched and your hands resting on each dumbbell.
  • Then, together with your feet outside each dumbbell, hop back up towards your hands.
  • Keep your back straight and drive forward slightly from your hips as you deadlift the dumbbells off the ground.
  • Bend over and lower the dumbbells to the ground, then repeat the exercise.
  • Barbell High Pulls:

The barbell high pull puts enough tension on the shoulders to stimulate muscular growth while also improving structural and postural health.

Because the high pull engages all of the body's major muscle groups, especially the posterior chain (glutes, hamstrings, and back), the movement is stabilized and initiated.

Rather than merely hitting the highest traps, which is crucial for MMA fighters, it also targets the mid and lower traps.


  • It is critical to keep your back straight and neutrally aligned in the least time, also as your chest high. It prevents you from being dragged forward and off-track by momentum and gravity.
  • Keeping your glutes and core engaged at all times relieves tons of tension from your lower back, which reduces the prospect of injury and improves your technique.
  • Speed Climber Burpees:

Climbers are excellent for increasing cardiovascular endurance, core strength, and agility.

With mountain climbers, you engage numerous distinct muscle groups—it is almost like having a total-body workout with just one activity.

Your shoulders, arms, and chest help to support your upper body while your core stabilizes the remainder of your body as you do the action.

Your quadriceps, being the major mover, receive a great workout as well.

You will also gain heart health advantages and burn calories because it is an aerobic activity.


  • Put yourself in a plank posture, evenly distributing your weight between your hands and toes.
  • Check your form: your hands should be roughly shoulder-width apart, your back should be flat, your abs should be engaged, and your head should be in alignment.
  • Pull your right knee as on the brink of your chest as you’ll.
  • Switch legs, bringing one knee in and drawing the other out.
  • Maintain a low hip posture while running your knees in and out as far and as rapidly as possible. Breathe in and exhale alternately with each leg move.
  • Dumbbell Punches:

The dumbbell punch is a popular boxing maneuver for improving speed, agility, and strength.

This workout tones and sculpts your upper body by targeting your shoulders, triceps, and lats.


  • Hold a dumbbell in each hand while standing with your feet hip-width apart with your knees slightly bent.
  • Take a forward stride with your left foot while keeping your rear foot at a 45-degree angle and your body slightly sideways.
  • Raise your arms to the sides of your face, palms towards the sides of your face. 
  • Push your right arm out in a punching motion, then return to the starting position.
  • Switch sides and repeat. 

Mixed Martial Arts (MMA) is a game of speed, force, and technique. These exercises are helpful for you at every step of your carrier, either you are at a beginning, intermediate, or advanced level.

Try to add these workouts to your MMA training routine to become the best. Don’t forget to wear a suitable outfit that provides a complete range of motion along with comfortability, while working out.

Visit Elite Sports now to buy an outfit for you and don’t forget to check the awesome new MMA Elite Sports arrivals.

Photo credit: @southsidemixedmartialarts

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