JACK( ED) OF ALL TRADES
As it turns out, you don’t have to be a pay-per-view combatant to reap the benefits of mixed-martial arts training. Whether you’re looking to add muscle, torch fat, build power or increase strength, these workouts will have you looking every bit the well-built warrior. Choose from among these short sessions crafted by MMA conditioning specialist Scott Ramsdell to build a takedown-proof physique.
Wailing away on a heavy bag is often touted as a great stress reliever, but when done with a focus on technique and intensity, it is of the most valuable body-shaping tools around. Because championship MMA bouts consist of five rounds lasting five minutes each, Ramsdell created a workout to mimic a fast-paced fight for your life that will test you mentally and physically.
Time to complete 29 minutes Equipment needed Heavy bag, MMA gloves Protocol Perform each round with max intensity for the time prescribed, take a one-minute rest, then transition quickly to the next round. Round 1 (5 minutes) Return to hands to your face after each combination — don’t drop them below shoulder level as fatigue sets in and form degrades. Feel free to switch from orthodox (right handed) to southpaw (left handed) from round to round. For the plyometric push-ups, vary your hand spacing to better distribute the fatigue. Round 2 (5 minutes) Issue your kick roundhouse style, swinging your right hip up and over to drive your lower shin into the bag, bringing your core and obliques into play. Reset fully before throwing the next jab. On the squat jumps, descend as low as you would