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

Série 1 1 ronde

Single Leg Squats

45 secondes

Squats

30 secondes

Deep Lunges

30 secondes

Side to Side Hops

45 secondes

Squat Thrusts

30 secondes

Squat Pulses

30 secondes

Mountain Climbers

30 secondes

Split Squats

1 minute

Rest

45 secondes

Série 2 1 ronde

Squat Jumps

30 secondes

Jump Rope

30 secondes

Dumbbell Lunges

45 secondes

Dumbbell Sumo Squats

30 secondes

Jack Jump Tucks

30 secondes

Dragon Squats

45 secondes

Lunge to Shoulder Press

30 secondes

Plank

30 secondes

Rest

30 secondes

Série 3 2 rondes

Dumbbell Lunge and Rotation

30 secondes

Dumbbell Squats

30 secondes

Single Arm Dumbbell Swings

30 secondes

Dumbbell Push Press

30 secondes

Dumbbell Upright Rows

30 secondes

Série 4 1 ronde

Rest

45 secondes

Série 5 2 rondes

Alternating Dumbbell Curls

1 minute

Bent Over Row

30 secondes

Dumbbell Upright Rows

30 secondes

Dumbbell Renegade Rows

35 secondes

Série 6 1 ronde

Rest

30 secondes

Série 7 1 ronde

Spiderman Push-Ups

30 secondes

Plank

30 secondes

Full Right Side Plank

30 secondes

Full Left Side Plank

30 secondes

Bicycle Crunches

30 secondes

Pushup Knee Tucks

30 secondes

Mountain Climbers

30 secondes

Burpees

30 secondes

Standing Knee to Elbow Cross

1 minute

Rest

20 secondes

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