Back to Basics: MMA Workout for Anyone, at Any Skill Level
It’s time to kick off training with a fun, foundational MMA workout! This routine is designed to build strength, coordination, and discipline through striking, grappling, and movement drills. No fancy equipment? No problem! Grab a buddy, throw on your gear, and let’s get started.
Warm-Up: Ready to Rumble
Jump Rope: 3 minutes
High Knees: 2 minutes
Butt Kicks: 1 minute
Shadowboxing: 1 minute (Jabs and crosses)
Goal: Get the heart pumping and muscles warmed up before the fun begins!
Striking Class (Fast Hands & Feet)
Jab-Cross Combos: 3 sets of 10 reps
Front Kicks: 3 sets of 12 reps (Each leg)
Shadowboxing with Movement: 3 rounds of 1 minute
Tip: Focus on good form—keep your hands up and stay light on your feet!
Grappling 101 (Ground Control)
Double-leg Takedowns: 3 sets of 8 reps
Escape from Guard Drill: 3 sets of 8 reps with a partner
Side Control to Mount Transitions: 3 sets of 8 reps
Goal: Build strength and learn to move efficiently on the ground.
Defense and Footwork (Stay Safe, Stay Sharp)
Slip and Roll Drill: 3 sets of 10 reps (Slip left-right, roll under an imaginary hook)
Blocking Drill: 3 sets of 12 reps (Block imaginary punches with forearms)
Footwork Practice: 3 rounds of 1 minute (Pivoting and side steps)
Learning how to defend is just as important as throwing punches!
Games and Sparring (Sparring and Agility)
Light Sparring: 1-2 minute rounds, focusing on control and technique (with protective gear)
Dodgeball: 3 rounds, building speed and reflexes
Sprint Intervals: 30 seconds sprint, 30 seconds walk, 5 rounds
Cool Down and Wrap-up
Hamstring Stretch: 1 minute each leg
Child’s Pose: 2 minutes
Deep Breathing: 3 minutes
Notes:
Stay hydrated and take breaks as needed.
Keep safety in mind—technique and control over power!
This routine can be adjusted for individual fitness levels.
With this MMA workout, participants will improve their fitness, coordination, and discipline—all while having fun! Whether it’s striking, grappling, or agility games, each session lays the foundation for strong, confident athletes.