Metabolic Bodyweight WorkoutIf you have ever wanted to get the body of an MMA fighter without having to get in the cage and take a punch, then here is a workout that will help achieve the ultimate fighter physique.
The “Thai Attack” Metabolic Bodyweight workout will help burn fat, build lean muscle and increase cardio fast. This bodyweight workout is metabolic and will help you get ripped and muscular like an MMA fighter.
This circuit has 11 bodyweight exercises that combine plyometrics, and explosive movements, to target your arms chest and legs, increase your metabolism so you can burn fat and strengthen and sculpt your core and abs.
MEGA METABOLIC BODYWEIGHT WORKOUT – “Thai Attack”
Funk Roberts 11 Exercise circuit will get you into shape and ripped fast!
Set your GymBoss Timer and perform each exercise for 60 seconds followed by 15 seconds rest one after the other. Make sure you preform many reps as possible during each interval.
FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt
Rest for two minutes and complete 3 full rounds for a 45-minute bodyweight destruction.1. Star Burpees 2. Push Up and Alternate Arm Raises 3. Rotating Thai Jump Squats 4. Accordion Knee Grabs 5. Alternate Reverse Lunge and Leg Kick 6. Fighters Stance Foot Shuffles 7. Single Leg Hip Thrust and Kick 8. Hindu Squats 9. Jump Jack Push Ups 10. Table Maker Kick Ups 11. Buzz SawBenefits of Each ExerciseStar Burpees – full body plyometric exercise to help develop cardio, endurance, explosiveness and strength
Push Up and Alternate Arm Raises – exercise will help with upper body and upper back. The core and obliques will be engaged when raising each hand. Your shoulders and chest will be the primary target
Rotating Thai Jump Squats - This plyometric movement will help build quick explosive leg power, cardio and muscular endurance along with agility, balance and coordination
Accordion Knee Grabs – this is a full abs and core movement that also require you to work on your balance
Alternate Reverse Lunge and Leg Kick – this is a lower body exercise with an explosive kick at the end to simulate strike in the ring
Fighters Stance Foot Shuffles – These are straight cardio, speed, agility and plyo movement to get the fast twitch muscles moving
Single Leg Hip Thrust and Kick - Hip, Hamstring and butt exercise to develop hip explosion needed if you are trying for hip escapes or bucks in MMA, BJJ or Wrestling
Hindu Squats - Great exercise for thighs and balance.
Jump Jack Push Ups - This crazy upper body plyometric exercise that target the entire body. You will develop muscular and strength endurance quickly with this movement
Table Maker Kick Ups – This exercise will tax your cardio, triceps and core along with working your fast twitch muscles with the continuous kicks
Buzz Saw – this is an ultimate core and upper body exercise that is the end all be all of this workout. Your body will be totally fatigued and by time you reach this exercise you will have to tap into your mental toughness to get through
Here is an awesome MMA inspired Bodyweight Blaster Workout that will have your begging for mercy.
Perform each exercise for 60 seconds of work followed by 15 seconds rest. Complete 3 total rounds with 2-minute rest periods in between.
1. Burpee Corkscrews
2. Toe Grabs
3. Stationary Jumping Lunges – 3 per side/switch
4. Sit Outs
5. Hindu Squats
6. Jumping Alternating Side Knee Raises/Blocks
7. Push Up Knee to Opposite Elbow
8. Side to Side Donkey Bucks
9. L-Sit Chin ups
10. Pop Up Sprawls