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The MMA workout of a LEGEND

At Warrior Martial Arts Academy, we appreciate the legends of Mixed Martial Arts.  These are the people who train, fight, sweat, win and lose but never quit.  Bas Rutten is a GREAT example of the life-dedication to this sport that leaves us inspired.  Mr. Rutten’s awesome recommended MMA workout was posted in Men’s Health.  Check them out – get bigger, stronger and faster!!

In the world of Mixed Martial Arts and Ultimate Fighting Championship, Bas Rutten is a bit of a legend. He traveled the globe and trained in Japan throughout the 1990’s. After retiring in 1999, he was inducted to the UFC Hall of Fame and continues to give back to the industry that made him a household name.

Since hanging up his grappling shorts, the Dutch fighter has gone on to appear in many television shows and movies. He also owns a gym in California where he developed an MMA training system. We traveled to his Westlake Village facility to find out what it takes to get the body of an MMA fighter. The 12-move circuit is decidedly difficult—even for seasoned pros like Rutten.

For the workout, perform each move for 50 seconds and rest for 10 seconds in between each move. Do the entire MMA workout circuit three times for an intense full-body workout worthy of the UFC Hall of Fame.


Slam Ball

Lift the ball above your head and slam it down to the ground. Catch it, lift it back up, and repeat as manytimes as you can for 50 seconds. This move will help develop your core for “ground and pound striking.”

Knee Kicks

Lift your arms overhead and pull them down to your side as your knee comes up to your chest. Do this alternating on each side. Build up to multiple kicks per side before switching.


Fall into the push up position and let your hips touch the ground and get back up. This move is great at preparing your for takedown defense and building your core. You can think of them as “MMA workoutburpees.”

Push Ups

Keep your arms against your body so you are using your triceps and extending your arms. This movement mirrors how you punch.

Jumps Over Bag or Shield

Jump over a bag or a shield laying on the floor without hopping or double jumping in between. Keep your feet together and immediately push off the ground each time.

Bicep Curls

Rutten likes to do his bicep curls holding a kettlebell, but says you can use any kind of weights accessible to you.

Japanese Situps

Lay on your back with your legs in a tabletop position. Use your core (and some momentum) to hop your back off of the floor. This is great for arm bars and triangle choke attempts for guard, plus it’s a tough ab exercise.

Ground and Pound on Bag or Shield

Straddle your bag and use your elbow to strike it. You can also perform knee strikes to target both the upper and lower body.


Set two markers on the ground about 30 feet apart. Run back and forth as many times as you can in 50 seconds. As you approach the marker each time, slow down to tap the ground. You’ll want to “put the brakes on” so you don’t run past your marker. This is a tough conditioning exercise that will really get your heart rate up.


Perform deep squats. For an extra challenge, make these jumping squats by bringing your knees to your chest.

Kettlebell Swings

Keep your arms straight as you swing the kettlebell. Make sure the movement comes from your hips, not from your shoulders. This helps develop powerful hips to stop takedowns.


Rutten developed this move himself to work the core muscles. Stand in a horse stance and cross your arms in front of you in an “X”. Start twisting your upper body side to side with explosive power and speed while keeping your head and lower body perfectly still.

WMAA XI Sparring Session was a HUGE Success!!

We had a GREAT turnout for our inter-Academy Sparring Session on Saturday. We had representation from all of the locations. This is some of the best kids kickboxing in the DFW area on display. This is a wonderful event that we use to “show off” our “best and brightest” kids Kickboxing and Kids Muay Thai Boxing students. The Warrior Martial Arts Academies Kids Kickboxing and Muay Thai Boxing classes are held in Frisco, Little Elm and Flower Mound. These classes are part of our proprietary Mixed Martial Arts class curriculum. Self defense or bully situations for kids usually start standing up, and usually end up on the ground. This is why Warrior Martial Arts Academy provides a full complement of useful martial arts focused on Kickboxing (for standing situations) and Brazilian Jiu Jitsu (for ground situations). Please stop by or use the “Contact Us” form on our website to schedule a FREE introductory lesson!




Warrior Represents at Jiu Jitsu World League!

Our Brazilian Jiu Jitsu Competition Team performed at a world-class level at the Jiu Jitsu World League tournament this past weekend! Our students won a variety of medals (many Gold!) and came home with a solid third place in Youth Gi, facing VERY tough competition. We had many Adult students who brought home medals as well! We are proud of all those who competed and we can’t wait to dominate our next tournament: the North American Grappling Association World Championship in Dallas this December!




WMAA Sparring Session XI


WMA_XI_IMAGE_CCWe are excited to announce WMAA Sparring Session XI Saturday, November 3rd!! This is an event that allows our students to showcase their kickboxing skills. This event is open to ALL our Academies, which allows participants to spar with someone they’ve never been paired with before. Another great thing about our Sparring Session is that there is only one match going on at a time, so each participant gets to be the center of attention! We can’t wait to see all of our amazing students there!

Back to School!!


To help kick to school year off right we are having our annual Back to School Bash on August 18th from 10am-1 pm. We will have bounce houses, popcorn, snow cones and Captain America will be helping with our free trial classes. Come out and join us! We’ve got these other great tips to help get ready for school:

  • Return to school year bed times and wake up times about 2 weeks before school starts.
  • Return to school year electronic usage. Do you have limits?
  • Switch the brain back to education mode by taking education field trip, like to the museum.
  • Create a homework area free of electronic distractions.
  • Create a family calendar to help plan extracurricular activities. Don’t forget to add their current activities so you don’t over book yourself!
  • Make mornings easy by planning ahead, have your kid pack their lunch and pick out their clothes the night before.
  • Put homework in the backpack after each assignment is complete.
  • Have a designated area to put the lunch box and backpack away daily.
  • Plan extracurricular activities to keep your child active after school.B2_SCHOOL_BASH_2018_FB

Summer Camps!

Camps have been great this month!! Kids are having so much fun whether they are learning how to play Pokemon Cards, wrestle, or grappling! All our campers have so much fun and they always leave camp exhausted! If you missed out on those camps there is still time to sign up for our July camps! We have camps running weekly from July 9th-26th at all our locations! Camp 2


Warrior Martial Arts Academy – May 2018

What a great turn out to all our May events! Our students really enjoyed our Nerf Wars Parents Night Out. Another great event was our Mother’s Day Workout! It was so much fun seeing all our Warrior Moms out there! This event wouldn’t have been such a success without all our amazing moms getting out there and trying something new! Thanks for all you do! 32266843_10156220890864871_5907948551844921344_n


Warrior Martial Arts Academy – April 2018

April has been an exciting month! We had a great turn out at our Sparring Session! Every participant did an amazing job. This past weekend we had over 60 participants at our 2nd Annual WMAA Grappling Games! All the participants went out and gave it their all! We had a great time and are privileged to have such amazing students. April isn’t over yet! On April 28th we’ll have our Grand Opening of the East Flower Mound Location! Come check it out from 10-1 pm! sparring 1

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Way to go Comp Team!

What a great turn out for the AGF Tournament in Oklahoma! We had almost 30 competitors come out to compete. The team placed 2nd overall at AGF! Way to go Warriors!! Our next competition will be a NAGA on May 5th in Dallas.28782777_10215663032227766_1948258108381415808_n


Warrior Teaches PE

We had a great time teaching the students of Pink and Miller Elementary during PE class last month! Our Warrior Instructors came in and led amazing high energy classes. They showed the students basic martial arts techniques including: punches, kicks, and take-down set ups. We enjoy being a part of our communities and being allowed to contribute to the physical fitness educations of so many Frisco ISD schools in our area!Pink PE