MMA, or mixed martial arts, is a full contact combat sport that continues to gain in popularity in North America. Incorporating aspects of kickboxing, martial arts, and wrestling, MMA fighting can involve anything from strikes and kicks to grappling and body holds. Although it may sound a little intense for the average person, MMA principles can actually be applied to any workout program and used by anyone looking for a little fitness variety.
So I’m going to get right to it here, and offer up a killer, energy-packed, muscle-building MMA workout routine that can be used by anyone at the intermediate or advanced fitness level. For all the beginners out there, you can definitely give this routine a try too, but I recommend approaching it by trying one or two exercises at a time.
MMA Workout Routine
This MMA workout routine requires a commitment of 5-6 days a week. Remember, real MMA fighters are spending at least 6 days a week training. So try to get out at least 5 days.
For all exercises, you can vary the number of reps per set according to your own fitness needs and goals. If you want to improve strength, aim for 4-6 reps per set. For building muscle, try 8-12 reps, and for endurance training, aim for 15-20 reps.
Monday/Thursday: Weight Training
Monday: Legs & Back
- 4 sets Barbell Squats (view exercise)
- 4 sets Bent Over Barbell Row (view exercise)
- 4 sets Leg Press Machine (view exercise)
- 4 sets Cable Lat Pull Down (view exercise)
- 4 sets Leg Curl Machine (view exercise)
- 4 sets Standing Calf Raises (view exercise)
- 4 sets Hyperextensions (view exercise)
Thursday: Chest & Shoulders