Mixed martial arts (MMA) skyrocketed in popularity recently, and even if you’re not interested in becoming a professional fighter, MMA style exercises can boost your cardio and provide a challenging full-body workout. In this article, we will discuss three of Coach Kevin Kearns’s favorite MMA exercises that focus on cardio, strength, balance, and endurance using bodyweight.
Required Equipment
For these exercises, you will need a bosu ball and some hand protection gloves. If you don’t have a bosu ball, you can also use a medium-sized Swiss ball, a stability ball, a playground ball, or even a stack of couch cushions. The main thing is to have something round and inflated to balance on and strike. As for hand protection, mittens or workout gloves will suffice. The goal is to prevent calluses while performing the exercises.
Exercise 1: Mount – Two Narrow Punches – Elbow
This first exercise develops the hip, butt, and inner thigh muscles and works the arms, shoulders, and cardio. Additionally, maintaining a continuous state of balance engages the core for a complete workout.
- Begin by kneeling on the edge of the bosu ball.
- From the kneeling position, throw two punches straight down into the center of the ball and then strike down with your elbow.
- Punch down into the ball with the right hand and then the left hand, followed by a right elbow strike.
- Now do a left punch, a right punch and then a left elbow.
- Repeat for 20 reps or 1 minute as hard and fast as you can safely go.
Exercise 2: Mount – Two Wide Punches – Elbow
This variation of the previous exercise is slightly more challenging, as it incorporates wide, hooking punches instead of straight ones. This engages the obliques (sides of the abdomen) and back muscles, requiring additional balance and core work.
- Punch into the right side of the bosu ball with your right hand and then the left side with your left hand, followed by a right elbow strike.
- Now perform a left wide punch, a right wide punch, and then a left elbow.
- Repeat for 20 reps or 1 minute as hard and fast as you can safely go.
Exercise 3: Knee Drop – Punch Down
This exercise is more difficult, so begin slowly if you find it challenging. It focuses on the legs, butt, and core muscles while also improving muscular endurance, cardio, rotation, triceps, biceps, and coordination.
- Stand with legs apart behind the bosu ball.
- Pivot left and drop down onto your right knee, punching the bosu ball with both hands simultaneously.
- Stand up quickly, pivot to your right, and drop down onto your left knee, punching the bosu ball with both hands simultaneously.
- Perform 20 reps on each side or for a period of 1 minute, adjusting the duration based on your fitness level.
Conclusion
By incorporating these MMA-inspired exercises into your fitness routine, you can boost your cardio, strengthen multiple muscle groups, and challenge your balance and endurance. Remember to start slowly and maintain proper form while performing each exercise. As you become more comfortable and confident, gradually increase your speed and intensity for a more comprehensive workout.
