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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

Conjunto 1: 1 rodada

Single Leg Squats

45 segundos

Squats

30 segundos

Deep Lunges

30 segundos

Side to Side Hops

45 segundos

Squat Thrusts

30 segundos

Squat Pulses

30 segundos

Mountain Climbers

30 segundos

Split Squats

1 minuto

Rest

45 segundos

Conjunto 2: 1 rodada

Squat Jumps

30 segundos

Jump Rope

30 segundos

Dumbbell Lunges

45 segundos

Dumbbell Sumo Squats

30 segundos

Jack Jump Tucks

30 segundos

Dragon Squats

45 segundos

Lunge to Shoulder Press

30 segundos

Plank

30 segundos

Rest

30 segundos

Conjunto 3: 2 rodadas

Dumbbell Lunge and Rotation

30 segundos

Dumbbell Squats

30 segundos

Single Arm Dumbbell Swings

30 segundos

Dumbbell Push Press

30 segundos

Dumbbell Upright Rows

30 segundos

Conjunto 4: 1 rodada

Rest

45 segundos

Conjunto 5: 2 rodadas

Alternating Dumbbell Curls

1 minuto

Bent Over Row

30 segundos

Dumbbell Upright Rows

30 segundos

Dumbbell Renegade Rows

35 segundos

Conjunto 6: 1 rodada

Rest

30 segundos

Conjunto 7: 1 rodada

Spiderman Push-Ups

30 segundos

Plank

30 segundos

Full Right Side Plank

30 segundos

Full Left Side Plank

30 segundos

Bicycle Crunches

30 segundos

Pushup Knee Tucks

30 segundos

Mountain Climbers

30 segundos

Burpees

30 segundos

Standing Knee to Elbow Cross

1 minuto

Rest

20 segundos

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