1

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

Set 1: 1 round

Single Leg Squats

45 secondi

Squats

30 secondi

Deep Lunges

30 secondi

Side to Side Hops

45 secondi

Squat Thrusts

30 secondi

Squat Pulses

30 secondi

Mountain Climbers

30 secondi

Split Squats

1 minuto

Rest

45 secondi

Set 2: 1 round

Squat Jumps

30 secondi

Jump Rope

30 secondi

Dumbbell Lunges

45 secondi

Dumbbell Sumo Squats

30 secondi

Jack Jump Tucks

30 secondi

Dragon Squats

45 secondi

Lunge to Shoulder Press

30 secondi

Plank

30 secondi

Rest

30 secondi

Set 3: 2 round

Dumbbell Lunge and Rotation

30 secondi

Dumbbell Squats

30 secondi

Single Arm Dumbbell Swings

30 secondi

Dumbbell Push Press

30 secondi

Dumbbell Upright Rows

30 secondi

Set 4: 1 round

Rest

45 secondi

Set 5: 2 round

Alternating Dumbbell Curls

1 minuto

Bent Over Row

30 secondi

Dumbbell Upright Rows

30 secondi

Dumbbell Renegade Rows

35 secondi

Set 6: 1 round

Rest

30 secondi

Set 7: 1 round

Spiderman Push-Ups

30 secondi

Plank

30 secondi

Full Right Side Plank

30 secondi

Full Left Side Plank

30 secondi

Bicycle Crunches

30 secondi

Pushup Knee Tucks

30 secondi

Mountain Climbers

30 secondi

Burpees

30 secondi

Standing Knee to Elbow Cross

1 minuto

Rest

20 secondi

Allenamenti correlati

30 MINUTE CARDIO AND ABS SWEAT - NO EQUIPMENT NEEDED!

33 min 25 sec, Moderato

KETTLEBELL SPARTAN SERIES 6/10 // 25min Full Body Workout

26 min 31 sec, Intenso

UPPER BODY FIRE WORKOUT! | Minimal Equipment MAXIMUM BURN!

32 min 18 sec, Intenso

30 minutes Bodyweight + Kettlebell HIIT | No Repeat No Regret

32 min 25 sec, Intenso

ONE THOUSAND Rep Lunge Challenge | Leg Workout - No Equipment

38 min 28 sec, Intenso

26-Min Barbell Blast: Full-Body HIIT for Strength & Cardio at Home! [ All Standing ]

26 min 30 sec, Moderato

Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Allenamenti con lo stesso attrezzatura

070625 Dumbell Hiit

49 min 12 sec, Intenso

270525 (1)Upper Body Burner

52 min 24 sec, Intenso

170525(1)Dumbell WOD

54 minuti, Intenso

090526 (2)Weights WOD

43 min 14 sec, Intenso

040525 Total Gym

59 min 10 sec, Intenso

220226 (2)Upper Body And Go

1 ora 30 sec, Intenso