1

These workouts are put together in a way to simulate the effects of an active, resisting opponent in a jiu jitsu or wrestling match. Aside from lower body exercises, the circuits include upper Body workouts, so you can keep your opponent on the mat and finish them with submissions or strikes. Happy training! MMA

Exercises

Seria 1: 1 runda

Single Leg Squats

45 sekundy

Squats

30 sekundy

Deep Lunges

30 sekundy

Side to Side Hops

45 sekundy

Squat Thrusts

30 sekundy

Squat Pulses

30 sekundy

Mountain Climbers

30 sekundy

Split Squats

1 minuta

Rest

45 sekundy

Seria 2: 1 runda

Squat Jumps

30 sekundy

Jump Rope

30 sekundy

Dumbbell Lunges

45 sekundy

Dumbbell Sumo Squats

30 sekundy

Jack Jump Tucks

30 sekundy

Dragon Squats

45 sekundy

Lunge to Shoulder Press

30 sekundy

Plank

30 sekundy

Rest

30 sekundy

Seria 3: 2 rund

Dumbbell Lunge and Rotation

30 sekundy

Dumbbell Squats

30 sekundy

Single Arm Dumbbell Swings

30 sekundy

Dumbbell Push Press

30 sekundy

Dumbbell Upright Rows

30 sekundy

Seria 4: 1 runda

Rest

45 sekundy

Seria 5: 2 rund

Alternating Dumbbell Curls

1 minuta

Bent Over Row

30 sekundy

Dumbbell Upright Rows

30 sekundy

Dumbbell Renegade Rows

35 sekundy

Seria 6: 1 runda

Rest

30 sekundy

Seria 7: 1 runda

Spiderman Push-Ups

30 sekundy

Plank

30 sekundy

Full Right Side Plank

30 sekundy

Full Left Side Plank

30 sekundy

Bicycle Crunches

30 sekundy

Pushup Knee Tucks

30 sekundy

Mountain Climbers

30 sekundy

Burpees

30 sekundy

Standing Knee to Elbow Cross

1 minuta

Rest

20 sekundy

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