The world of MMA has really exploded over the past few years and with the UFC really at the forefront in terms of exposure, recently involved in a $4 billion sale.

With the rise of any sport, naturally people want to start learning how to do it and why not? It’s an amazing sport even if quite violent. The violence it can put some people off starting, I know it did for me and my parents back in the day when I was starting out.

Huge life enhancing benefits

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I am a martial artist now and I promote the world of MMA and anything martial arts based due to the quality of life it can bring. Intelligence, self worth, confidence and the ability to protect yourself and others are all qualities it can bring into your life and many more.

I have a solution for the beginners out there and for those that want to get started but don’t know how. The solution that I have will provide a  workout with different levels, and this introductory workout can be done alone not needing a partner, just a mirror on hand so you can observe your workout and see if your form is correct.

Now before we get started please note you can wear MMA gloves to get the feeling of realism but this is not necessary.

First lets get your fighting stance:

Right handed fighters step out with your left foot and turn your body so that you are less of a target lift your hands so you are protecting your jaw, chin down eyes forward.

Left handed fighters (southpaws) step out with your right foot and turn your body so that you are less of a target, lift your hands so you are protecting your jaw, chin down eyes forward.

Joints loose at all times and no locking out of the joints, snap your punches and kicks as fast as your able to and return your hand or leg to its starting position.

WORKOUT 1 Level Amateur

Jab x 20
Cross x 20

Jab + Cross x 40

Lead hand Uppercut x 20
Rear hand Uppercut x 20

Lead hand Hook x 20
Rear hand hook x 20

Lead knee x 20
Rear knee x 20

Lead leg shin level kick x 5
Lead leg mid kick (hip height) x 5
Lead leg head kick (as high as you are able to kick) x 5

Rear leg shin level kick x 5
Rear leg mid kick (hip height) x 5
Rear leg head kick (as high as you are able to kick) x 5

Repeat 3 to 5 times with as little rest between rounds. Suggested time 90 seconds.

mma workout routine_3WORKOUT 2 Mid level

Jab x 20
Cross x 20

Jab + Cross x 40

Lead hand Uppercut x 20
Rear hand Uppercut x 20

Lead hand Hook x 20
Rear hand hook x 20

– First Combo
Jab + Cross + Lead Uppercut + Rear Hook x 20

Lead knee x 20
Rear knee x 20

– Second Combo
Jab + Cross + Rear Knee + Rear Knee x 20

Lead leg shin level kick x 5
Lead leg mid kick (hip height) x 5
Lead leg head kick (as high as you are able to kick) x 5

Rear leg shin level kick x 5
Rear leg mid kick (hip height) x 5
Rear leg head kick (as high as you are able to kick) x 5

Special Move 1

Switch Kick x 20

Perform the kick by lifting your lead knee as if you are going to kick and then jumping and kicking to the head area as fast as possible.

Repeat 3 to 5 times with as little rest between rounds. Suggested time 90 seconds.

mma workout routine_2WORKOUT 3 Master level

 Jab + Cross x 40

Lead hand Elbow Uppercut x 20
Rear hand Elbow Uppercut x 20

Lead hand Elbow Hook x 20
Rear hand Elbow Hook x 20

– First Combo
Jab + Cross + Lead Uppercut + Rear Hook x 20

Lead knee x 20
Rear knee x 20

– Second Combo
Jab + Cross + Rear Knee + Rear Knee x 20

Lead leg Front Kick x 10
Rear Leg Push Kick x 10

– Third Combo
Jab + Cross + Lead Elbow Hook + Rear Elbow Uppercut + Rear Knee + Front Kick

Lead leg shin level kick x 5
Lead leg mid kick (hip height) x 5
Lead leg head kick (as high as you are able to kick) x 5

Rear leg shin level kick x 5
Rear leg mid kick (hip height) x 5
Rear leg head kick (as high as you are able to kick) x 5

Special Move 1

Switch Kick x 20

Perform the kick by lifting your lead knee as if you are going to kick and then jumping and kicking to the head area as fast as possible.

Special Move 2

Overhand Punch x 20

Perform this by dropping your head slightly and throwing your rear hand in a loop over so your opponent would not see it coming.

Repeat 3 to 5 times with as little rest between rounds. Suggested time 90 seconds.

mma workout routine_4WORKOUT 4 Extreme level

Jab + Cross x 40

Lead hand Elbow Uppercut x 20
Rear hand Elbow Uppercut x 20

Lead hand Elbow Hook x 20
Rear hand Elbow Hook x 20

– First Combo
Jab + Cross + Lead Uppercut + Rear Hook x 20

Lead knee x 20
Rear knee x 20

– Second Combo
Jab + Cross + Rear Knee + Rear Knee x 20

Lead leg Front Kick x 10
Rear Leg Push Kick x 10

Third Combo
Jab + Cross + Lead Elbow Hook + Rear Elbow Uppercut + Rear Knee + Front Kick

Lead leg shin level kick x 5
Lead leg mid kick (hip height) x 5
Lead leg head kick (as high as you are able to kick) x 5

Rear leg shin level kick x 5
Rear leg mid kick (hip height) x 5
Rear leg head kick (as high as you are able to kick) x 5

– Fourth Combo

Jab + Cross + Duck Down (Squat Avoidance) + Power Cross (same as a Cross just now we have forward momentum) x 20

Special Move 1

Switch Kick x 20

Perform the kick by lifting your lead knee as if you are going to kick and then jumping and kicking to the head area as fast as possible.

Special Move 2

Overhand Punch x 20

Perform this by dropping your head slightly and throwing your rear hand in a loop over so your opponent would not see it coming.

Special Move 3

Superman Punch

Perform this rarely used and advanced technique by starting off as if you are about to do a rear knee, then bring your rear hand towards your leg and at the same time kick your leg backwards and push a cross forward creating a much more powerful punch. To make this harder you can do this as part of a jump as well.

Repeat 3 to 5 times with as little rest between rounds. Suggested time 90 seconds.

mma workout routine_5Enjoy these workouts. If you stick with them you will get benefits. And there are many more out there to be try!

Have a look at my Youtube page Thebigman2u for my combative’s video at the bottom and sparring videos or contact me directly here for more info on the MMA and Martial Arts world.

In all of us is a warrior and their spirit tap into it and see how your life can change!

Connect here with Watchfit Expert Neil Paterson

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