25 Min MMA Heavy Bag Workout – MMA Training Exercises at Home MMA Workout Routine – UFC Workout BJJ


hey everybody it’s your personal trainer
coach Kozak from has fit and today I’m 25 Min MMA Heavy Bag Workout MMA Training Exercises at Home MMA Workout Routine – UFC Workout BJJ going to put you through a heavy bag
workout now if you don’t have a heavy bag workout that’s okay you can still
follow along just by shadowboxing this is not a beginner routine so if you are
a beginner go and click the link up top it’ll send you on over to one of our
beginner cardio kickboxing workouts today’s workouts can be a nice mix of
heavy bag work along with work on the floor calisthenic work we’re going to
move all over the place today to give you a great total body workout this
workout doesn’t require any equipment whatsoever but I am going to use a jump
rope to warm up if you don’t have one that’s okay I have a modifier for you
I’m going to use boxing gloves today but you can certainly use MMA gloves just
remember the heavier the gloves the harder the workout will be all right
let’s get it going so I’m using my jump rope to start for a little warm-up just
to get the body temperature up I do love jump roping to accomplish this just one
of the fastest most efficient ways to get your entire body warmed up little
technique for you make sure you’re using your wrists and making little circles
with your risk and not moving your whole arm because remember that risk and move
a whole lot faster than your arm can make sure to breathe they light on balls
of those feet just getting warmed up here nothing too intense use this time
to focus think about this workout think about while you’re here what brought you
here to begin with today and that’s what’s going to be what motivates you
and pushes you through to the end and breathe let’s go ten more seconds just a
quick little warm-up today you got it four five four three two one
zero nice okay we can set the jump rope off to the side we’re not going to need
it anymore time to put the gloves on like I said
you can use any glove that you want you’ll be able to keep them on through
the workout today I’m going to use 12 ounce gloves for today’s workout like I
said you can feel free to use whichever weight is appropriate for you
all right gloves around and we’re good to go ding ding ding round 1 okay let’s
start with some ones 1 1 1 1 1 1 1 make sure to curl and point with that
thumb 1 and with these first two knuckles 1 1 1 2 1 2 1 2 1 2 1 2 1 2 1 2
1 2 1 2 let’s go 1 2 3 1 2 3 good 1 2 3 1 2 3 1 2 3 1 2 3 on that
left hook pivot I gave a string attached to your elbow knee 1 2 3 again 1 2 3 1 2
3 1 2 3 let’s go 1 2 3 4 4 is a big power punch 1 2 3 4 good 1 2 3 4 1 2 3 4
1 2 3 4 1 2 3 4 1 2 3 4 good again alright let’s go 1 2 3 kick 1 2 3
opposite side leg kick 1 2 3 kick 1 2 3 kick a me with your shin 1 2 3 kick not
hit with your foot but using your shin 1 2 3 kick use your hips
1 2 3 kick turn into it 1 2 3 kick 1 2 3 kick again 1 2 3 kick 1 2 1 2
good 1 2 1 2 1 2 1 2 so footwork today I want you to move
with the bag 1 2 1 2 keep proper footwork 1 2 1 2 not
allowing your feet to cross over 1 2 1 2 keep them shoulder-width apart at all
times as you move 1 2 1 2 so keep moving don’t just stay straight
in front of the bag move 1 2 1 2 always moving once you want to moving in
and out of the pocket 1 2 3 good 1 2 3 4 1 2 1 2 let’s go 1 2 hi 1 2
lower 1 2 1 2 sea level change with your hips
once you high 1 too long sit down 1 2 high one too low good again once you
hire one to look good again once you high one to low let’s go 3 hooks we’re
going to go high low high 1 2 3 drop it up and down 3 hooks 1 2 3
keep those elbows in use your hips for power 1 2 3 again 3 hooks 1 2 3 nice
again 1 2 3 again 1 2 3 good let’s go 1 2 duck
one two duck basically doing a squat sitting back once you docking and stay
up one two duck one two duck one two three four
good let’s go one two three four one two one two three – left hook him right
straight three two three two three – try to pop them off fast three two they get
distracted with the three hitting with the two three – good three – three two
one two one two one two one two let’s go one two switch kick one two switch
kick one two switch kick one two switch kick again aim with that chin once you
switch kick one two switch kick good one two switch kick one two switch kick
again once you switch get here or we’re going to go to the ground for the next
one high plank position now on your fist we’re going high plank rows pull them
back at the elbow shoulders stay Square to the ground pull
back good three you got to keep moving pull back those elbows keep that core
tight back stays straight good keep it going guys he moving no break let’s go
one to the next you got it good pulling back from those elbows
every time shoulders stay square core is tight
let’s go ten more seconds you got it you got it almost there
and five four three two one zero nice all right get up hands are up moving
keep moving feet are moving let’s go one two one two
high hands one two one two again high hands one two one two
again twist use your hips one two one two one two one two bring them right
back to the chin one two one two one two one two one two three four one two three
four switch kick one two three four switch kick good one two three four
switch kick one two three four switch kick again one two three four switch
cake one two three four switch kick one two one two one two three four one two
one two one two three four let’s go ten knees go one two three keep that toe
pointed down four five six seven hands are up and we’re moving hands rough and
we’re moving let’s go one two one two one two one two one two one two one two
three four let’s go three two switch kick three two switch kick three two
switch kick three two switch kick good again three two switch kick three two
switch feet kick three two switch kick through two switch kick one two one two
one two three four one two one two ten knees going one two three four five six
seven get after it eight nine ten hands are up hands are up
let’s go three two three two switch kick good one two three kick one two three
kick one two three kick three here kick you can mix up your kicks high and low
one two three kick two three or just say hello it’s up to you one two or three
kick ha one two three kick high let’s go right into overhead squats hands are
overhead feet or shoulder width apart arms are straight best you can keep your
feet flat on the ground as you sit back with the weight in your hips all the way
up all the way down nice going guys sitting back you got it breathe burn
those arms and legs out so we know it’s working it’s working hurts so good guys
it’s so good five four three two one zero
all right hands are up we’re moving short little steps keep those feet
shoulder width apart little hot don’t cross over your feet one two one two one
two three one two three one two three one two three four head
one two three four switch kick good let’s go one kick one kick so it’s a jab
and then the back you kiss your back leg one kick again
one kick one kick one kick one kick one kick one kick once you want to look once
you want to let’s get low high so squat position hooks to stay right down here
hooks to the body like so squat keep those knees out feet flat sitting down
my legs are burning too you don’t see me standing up fight through it come on
prove to yourself I’ll strong you all right now let’s go come on let’s go
let’s go ten more seconds here three you got it
five four three two one hands are up let’s move let’s move I know the hurt
move once you want to one two three four one two three four let’s go once you
high one too low once you high once you low once you high one too low once you
high once you low one two one two one two one two let’s go ten knees hit it
one two three four but so thank you nine ten hands are up and
move one two three four one two three four
once you want to move move move one two one two
once you want to one two three front kick one two three rock kick again one
two three front kick one two three okay push with the balls
of your feet one two three funky boom knee comes up one two three front kick
huh one two one two one two one two forward and back hop
nice little hops on the balls of your feet
staying light we have a crack at this crack line of the mat I’m gonna go over
and back good knees stay bent on the balls of your feet and just keep moving
don’t stop can’t stop won’t stop let’s go you got it breathe your opponent does
not want any of this let’s go come on what you got what you got let’s go to
ten more seconds you got it almost there five four three two one we’re going
straight to the ground high plank position on your fist again low high
plank elbow to knee high plank elbow to knee can’t quite get your knee all the
way up to your elbow that’s ok give it the best you can keep a slight bend in
those arms just a little bit three keep that core tight and do not hold your
breath be a big mistake just picture in yourself keeping your opponent down
right here keeping them down strong top position let’s go
work that core breathe five seconds here almost there three two one zero all right hands are up and we’re moving
we’re moving every combo this round we’re gonna duck right after so let’s go
one two duck to duck one two three duck so I’m not going to keep saying duck but
I want you to keep ducking right okay one two three four nice once you want to
1 2 3 1 2 3 4 1 2 1 2 3 2 3 2 3 2 3 2 1 2 1 2 1 2 3 4 1 2 3 4 1 2 1 2 1 2 1 2 hi
nice keep moving move let’s go 1 2 3 kick 1 2 3 kick 1 2 3 kick 1 2 3 kick 1
2 3 kick 2 3 kick 1 2 1 2 duck once you 1 2 1 2 3 kick 1 2 switch
kick once you switch kick hi extra punch 1 2 switch kick 1 2 switch okay there we
go 1 2 3 kick 1 2 3 kick alright going to
the ground into a bear plank position so coming down onto all fours and come up
off your knees on balls of your feet push up elbows go out keep your knees
bent at a 90 degree angle as I come down yes this is a hard move can’t do it from
there you can come down on your knees good Bri this one really puts the
emphasis on your triceps here all the way up all the way down you got it good
work everybody keep it going now stop no stop come on
breathe and up on your feet let’s hit it 1 2 3
one two three four good once you want to once you want to go ten knees hit it one
two three four five six seven eight nine ten hands are up once you switch kick
once you switch kick alright good let’s going to a sumo squat jump combo so
every time switch those ways feet are narrow feet are wide say I’m
hopping up at the top switching my stance from together to a wide stance
weight comes back in my hips every time you got it nice push our hips back good
posture breathe you got it you got it almost there let’s go five four three
two one alright hands are up we’re moving fast feet fast feet let’s go one
two one two let’s go one two take down one two drop your back knee pick up and
forward if you don’t can’t pick up your bag just do a reverse lunge once you
take down one two three take down so you just lunge in once you take down to one
two three take down let’s go one two three take down once you want to take
down or to want to take down if you’re in stationary bag that’s okay one two
one two take down right here one two three take down ha one two three four
take down one two three take down once you want to nice again once you
want to take down one two three take down let’s go one two three kick one two
three kick one two three kick one two three kick again one two three kick one
two three ha kick see I’m not perfect either one two three kick there we go
ball getting it right not being right one two or three kick again one two
three kick ha one two one two one two three kick again one two three kick good
moving into a reverse launch plus knee raise hands are up on your head drop
into a reverse launching both knees at a 90 pop back up bring that knee up nice
and high sit back knee up use those ABS great one for balance as well you got to
stay in it stay focused what brought you here today
whatever it is use it to stay motivated switch side opposite now nice work guys
come on keep it up your machine one of the next you can’t be stopped
can’t be stopped let’s go home you got it keep it moving and five four three
two one zero right to the ground we go flying down a prone position arms are
out in front reach Peter up come up push up Superman feet come up arms go forward
push up so it’s like a dead stop Marine push up come down arms are out front
legs are up this one will catch up to you real quick
ah especially if your shoulders feel anything like mine do make sure to bring
those ABS up with you don’t leave them behind bring them up
I see good work guys come on one in the next you got it good
let’s get ten more seconds on this one three and five four three two one zero
hook up on feet hands are up every combo we’re going to throw now we’re going to
follow up with a 90-degree turn one two ninety so it doesn’t matter which way
you go to do a ninety degree around the bag one to ninety one to 91 to 98 and
around cutting off angles one to ninety turn those angles one to ninety you can
go back and forth weight in your hips one to ninety don’t cross your feet one
to ninety one to 91 to 91 to 98 good keep it moving one to ninety every time
one two one two one two three one two three one two three four one two three
four one two three four one two three four good one two three four let’s go
ten knees hit it one two three four five six seven eight nine good hands are up
let’s go split squat jump it set back legs are in ninety jump rings switch
legs arms go down back up use your arms to help build momentum drop that back
meaning drop that back knee down good posture good but don’t bounce it down
there don’t bounce it off the floor nice one of the next you got to fight through
that burn guys I’m burning to fight through it
come on we’re stronger than that burn right now we’re at by wrapping you got
it breathe breathe you got it three two one hands are up
let’s go 20 punches go hook – hey look move for 20 punches go fast fast fast
good move move 20 punches hit it all right all the way forward all the way
back you five four three two one born to the ground next prone position arms are
out in front of us go arms are up legs are up thumbs are
down press forward swim to your sides arms are up press forward swim around
keep your legs and upper chest up off the ground here breathe this one doesn’t
look like much but it kills ya many places just hole go to your happy place
on this one breathe you got it you got it one into the next nice work everybody
keep it up good good good you got it hold it strong let’s go five
four three two one zero up on our feet hands are up and we’re
moving next we’re gonna end every combo with a sprawl and run shuffle go one two
strong and then shuffle shuffle shuffle shuffle others I want to sprawl shuffle
want to swell up shuffle feet a movement sit it again one two sprawl shuffle down
hip down up shuffles kind of like a burpee but bring your hip to the ground
one to sprawl shuffle one to sprawl defend that takedown hands are up
shuffle again hip down up hands are up shuffle fast feet fast feet again nice
keep it moving guys how many can you get in this time frame going come on beat me
I want you to be beating me right now make me look bad come on I’m on old man
let’s go come on let’s go hood one to swell and shuffle hands are up hands are
up hands are up one toothbrush up all nice nice let’s go one more one more all right action moving right into a
mike tyson’s we get down low position hands are on her head keeping our knees
bent what happened back and forth it’s called the Mike Tyson’s one of his
favorite little drills he used up on bill power in a low position just
staying down low can move around if you like feel folk feel comfortable you can
play with it a little bit otherwise it here’s fine too good I breathe one into
the next you got it how much left everybody not much left breathe good
let’s go ten seconds here you got it you got it five four three two one we’re
down on the ground maximum push up hover bending those
elbows to 90 and we’re just going to hold and push-up position right there
focus on what brought you here today to begin with whatever that is whatever
your goal is focus on what are you here to achieve what’s it going to take to
make that goal a reality that vision a reality you’re not waking up every
morning and getting after it you are wasting your time and everybody else is
that cares about you go out there and get it right here starting right here
hold happy place where yet where yet rare yeah ten more seconds that’s it
almost there almost there five four three two one zero burns so good thank you so much for
working out with me today if you’re hungry for more
you’re going click the link up top it’ll send you on over to our 14 minute MMA ab
workout and then working out with us for a while starting to feel some results
we’d ask that you please go check out our patreon page link is up top where
you can learn more about how you can help support our mission of keeping
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you’re on to connect thank you so much for giving
me the pleasure to work out with you today I’m coach Kozak you and I will see
you your next workout

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