Full‌ ‌Body‌ ‌MMA‌ ‌Workout‌ ‌| Conditioning‌ ‌Training

Full‌ ‌Body‌ ‌MMA‌ ‌Workout‌ ‌| Conditioning‌ ‌Training

Up your fitness game with this full‌ body‌ ‌MMA‌ ‌conditioning‌ ‌workout‌. Get your body combat-ready with a quick and dirty boxing workout you can do anywhere!

Published: December 13, 2021

Topics: Strength & Conditioning, Training

Author: Shanie "Smash" Rusth

Whether you’re training for a fight or maintaining your summer body all year long, mix up your routine with this full‌ ‌body‌ ‌MMA‌-style‌ ‌conditioning‌ ‌workout‌ ‌that’s‌ ‌designed‌ ‌to‌ ‌get‌ ‌your‌ ‌body‌ ‌combat‌ ‌ready‌.

The length of this workout is entirely up to you--make it fit your schedule and your goals!

For a 15-minute, MMA fight style workout, repeat the round below three times. For a 25-minute Title Fight style workout, repeat it five times. You set the intensity of this workout according to what’s right for you. The only rule? Challenge yourself to be better than yesterday!

MMA Workout

Since this is an MMA style workout, try to get yourself in the mindset of a fighter. Complete‌ ‌one‌ ‌minute‌ ‌of‌ ‌each‌ ‌of‌ ‌the‌ ‌exercise‌ ‌combos‌ ‌below.‌ ‌Work‌ ‌straight‌ ‌through‌ ‌the‌ ‌minute‌ ‌with‌ ‌no‌ ‌rest‌ ‌in‌ ‌between,‌ ‌just‌ ‌as‌ ‌if‌ ‌you‌ ‌were‌ ‌in‌ ‌a‌ ‌five-minute‌ ‌fight‌ ‌round!‌ ‌And make sure you push yourself strong all the way through the end--never leave a fight decision up to the judges!

As FightCamp Trainer and pro MMA fighter Shanie Smash would say, “We hope that your workout is the most difficult part of your day...because everything seems easier after that!”

Shadow‌boxing‌ ‌Combo‌ ‌(‌‌1‌ ‌minute)‌

  • Start in your boxing stance with your lead leg forward and your rear leg back

  • Throw‌ ‌four punches in this order: ‌jab - cross - left‌ ‌hook - ‌right‌ ‌hook‌ ‌(1 - 2 - 3 - 4)

  • After your punches, squat‌ ‌and‌ ‌duck‌ ‌your‌ ‌head‌ ‌like‌ ‌you’re‌ ‌dodging‌ ‌an‌ ‌opponent,‌ ‌once‌ ‌each‌ ‌direction‌

  • Get right back into your punches and repeat the combo until the minute is up‌

Pro‌ ‌Tip:‌ ‌Focus‌ ‌on‌ ‌technique!‌ ‌

  • Maintain‌ ‌full‌ ‌extension‌ ‌on‌ ‌your‌ ‌straight‌ ‌punches‌

  • Stay‌ ‌light‌ ‌on‌ ‌your‌ ‌toes‌ ‌

  • Breathe‌ ‌out‌ ‌with‌ ‌your‌ ‌punches‌ ‌

Squat‌ ‌Kick‌ ‌(1‌ ‌minute)‌ ‌

  • Stand‌ ‌with‌ ‌your‌ ‌feet‌ ‌hip-width‌ ‌apart‌ and hands in a slight fist position below your chin ‌

  • Lower‌ ‌into‌ ‌a‌ ‌squat keep‌ing ‌a‌ ‌proud‌ ‌chest‌ ‌and‌ ‌lower‌ing ‌your‌ ‌glutes‌ ‌as‌ ‌low‌ ‌as‌ ‌possible

  • Explode‌ ‌up‌ ‌into‌ ‌a‌ ‌right‌ ‌kick while punching your right hand out

  • Squat‌ ‌again‌ ‌and‌ ‌explode‌ ‌up‌ ‌into‌ ‌a‌ ‌left‌ ‌kick while punching your left hand out

  • Repeat for one minute

Pro‌ ‌Tip:‌ ‌Breathe‌ ‌out‌ ‌on‌ ‌every‌ ‌strike!‌ ‌In‌ ‌this‌ ‌case,‌ ‌your‌ ‌kicks‌ ‌are‌ ‌your‌ ‌strikes!‌ ‌ ‌

Combat‌ ‌Burpee‌ ‌(1‌ ‌minute)‌ ‌

  • Start in your boxing stance with your lead leg forward and your rear leg back

  • Throw the following boxing punch combination in the air: jab‌ ‌- cross‌ ‌- jab‌ ‌- cross‌ ‌(1 - 2 - 1 - 2)

  • After your second cross, drop into a sprawl‌ ‌on the ground like you're dropping down for a push-up

  • Jump back up into your fight stance and repeat the combo for one minute

Skip‌ ‌Knees‌ ‌(1‌ ‌minute)‌ ‌

  • Start in your boxing stance with your lead leg forward and your rear leg back

  • Clasp your hands together and hold them up as if you’re grabbing your opponent behind the head in a clinch

  • Bring your rear knee up and mimic pulling your opponent’s head down into your knee

  • Return your rear knee to position and bring your lead knee up, pulling your hands down again

  • Repeat in a quick skipping rhythm for the full minute

Burpee‌ ‌Climbers‌ ‌(1‌ ‌minute)‌ ‌

  • Stand with your feet hip-width apart

  • Do a jumping jack with a clap at the top

  • Drop to your toes and hands in a plank position, and do four mountain climbers, bringing one knee at a time to your chest at a sprinting pace

  • Jump back up into your jumping jack and repeat for one minute

Recovery (1 minute)

Shanie Smash Recovering After an MMA Workout

Ding!‌ ‌Ding!‌ ‌That’s‌ ‌it‌‌--‌you‌ ‌made‌ ‌it‌ ‌through‌ ‌the‌ first ‌round!‌ ‌Take a full minute for recovery, raising your arms in the air to keep your lungs open--plus, it will show the judges and the crowd that you are still strong and full of energy!

Repeat the full circuit at least two more times for a 15-minute full body conditioning blast, or push yourself to go the full five rounds! You’ll thank yourself later!

For more powerful full-body boxing and kickboxing workouts, visit the FightCamp YouTube Channel or check out the workouts curated by our Trainers on the FightCamp Blog!

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FightCamp Trainer Shanie "Smash"

Shanie "Smash" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.

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