6 MMA exercises for a bikini body

MMA fighters have amazing bodies.

That’s because MMA involves so many techniques that the entire body is worked through a full range of motion.

Arms, legs, tummy, butt, core, everything.

If only you could imitate his routine without getting punched in the face!

Well luckily you can! And you don’t even need to come up with an exercise plan on your own.

I’ve taken the guesswork out and created a bikini body workout plan for you!

lose fat fast

Have you noticed that your dress size has gone up more and more over the years? No good!

Are you tired of unbuttoning your pants after eating? No More!

Maybe you’re already in shape but looking for a new addition to your current beach body workout. No problem!

You don’t need to have MMA experience, know a left hook off a roundabout, or aspire to be a fighter to reap the benefits of this routine.

Using the 6 exercises below will put you on the fast track to getting that bikini body you’ve been dreaming of.

Here’s another great thing about this routine: You don’t need to buy any equipment! Which means you can do this exercise at home, outdoors, or at the gym. Use this routine anywhere, anytime!

Hey, I already love this!

Get in shape with these 6 MMA exercises

You will do the exercises in blocks of 3 to 1 minute each, and then rest for 1 minute before moving on to the next 3 exercises. Repeat the process until all exercises have been performed 3 times each.

For example:

• Exercise 1 – Perform for 1 minute
• Exercise 2 – Perform for 1 minute
• Exercise 3 – Perform for 1 minute
• Rest – 1 minute
• Exercise 4 – Perform for 1 minute
• Exercise 5 – Perform for 1 minute
• Exercise 6 – Perform for 1 minute
• Rest – 1 minute
• repeat x2

As your fitness level improves, increase the duration of each exercise.

If you’re a beginner, don’t push yourself too hard at first. Ease in the routine.

If you are adding these exercises to your current workout, incorporate them however you like.

During rest periods do not sit still. Let it be an active rest.

By “active rest” I mean moving. Do something low intensity like walking in circles, stretching, or waving your arms. This will keep you focused and your body ready for the next exercise.

During the rest period, take sips of water if you are thirsty.

I’ve also included advanced tips. If you’re just starting out, skip these for now. Once the exercises become easy for you, add the advanced toe moves to really warm things up.

Ready? Of course you are! Let’s do it!

1) Cross Jump

Crossover jumps not only tone your calves and quads, but also build lung capacity and cardiovascular health. Crossover jumps also create the timing and coordination needed in MMA.

> How to perform cross jumps:

• Lay towels, clothes, or ropes in a cross pattern on the floor in front of you. If nothing is available, imagine a cross shape on the ground.
• Stand with your feet an inch apart.
• Jump from side to side, and from side to side, across the lines on the balls of your feet. Stay as close to the ground as possible and try to land softly.
• Vary the jumping pattern, moving clockwise, counterclockwise, and diagonally.
• Advanced tip: As you get better at cross jumping, alternate jumping by 1 foot to increase the difficulty.
• fun fact: An adult human male has an average resting heart rate of about 75 beats per minute, the same rate as an adult sheep.

2) Jump Squats

Jump squats are the ultimate exercise for your glutes and legs. Few things will shape and tone your glutes as well as jump squats. They also increase your explosiveness, which is useful for landing powerful kicks.

> How to perform jump squats:

• Place your feet shoulder-width apart
• Squat down until your thighs are almost parallel to the ground. Let your arms hang down so that your fingertips touch the floor.
• Jump up, jumping as high as you can with your arms straight above your head and fingers extended. It will look like you are trying to touch the sky.
• Land on the balls of your feet and lower your body back to a squat position to complete 1 repetition. Repeat.
• Try not to let your knees extend past your toes, as this can strain your back.
• Advanced tip: During the jump, spin 180 degrees in the air and land facing the opposite direction. This will work your core and improve your agility.
• fun fact: To promote the Sochi Olympics in Russia, Moscow Metro passengers were allowed to pay their fare by successfully completing 30 squats.

3) Shadow box with a jab – cross combo

Throwing punches at an imaginary opponent will tone your arms and shoulders, develop your mental focus, and improve your body awareness. This is a basic exercise for all MMA fighters.

> How to shadow box:

• Stand with your left foot forward, elbows bent in front of your ribs, hands in a “guard” position, hands slightly clenched. (Reverse these directions if you are left handed)
• Visualize an opponent directly in front of you.
• Jab directly to your imaginary opponent’s chin by extending your left arm forward, turning your palm toward the ground, then immediately retracting your arm to guard position.
• Throw into a right arm cross by rotating your hips counterclockwise, lifting your heel off the ground, extending your right arm forward, and turning your palm toward the ground. Then return the arm to guard position.
• Repeatedly throw the punches and mix up the combo. i.e. jab/jab/cross, jab/cross/jab
• Move around the room while throwing the punches.
• advanced tip; Throw the jab-cross combo as fast as you can for the entire minute without pausing. Say “No” when your arms beg you to stop and say “Hello” to sculpted delts and triceps!
• fun fact: When asked what he thought about opponent George Foreman in his next fight, Muhammad Ali replied, “I’ve seen George Foreman shadow box and the shadow won!”

4) Bear Tracking

You’re going to feel the burn with this one. Bear walks are effective for working the entire body as a whole unit; exactly what it takes to shoot an opponent and take them down.

> How to crawl:

• Clear a path in the room so nothing is in your way as you crawl.
• Get on your knees with your hands placed directly under your shoulders and your spine in a neutral position.
• Lift your knees off the ground, rising to the balls of your feet.
• Move your left hand and right leg forward simultaneously. Then move your right hand and left leg forward simultaneously. Repeat this movement to perform a bear crawl from one side of the room to the other.
• Do not let your knees touch the ground while you are crawling.
• Advanced tip: Every 10 seconds it alternates between forward bear tracking and reverse bear tracking (backward crawl).
• fun fact: Because their upper limbs are initially stronger than their lower limbs, polar bear cubs crawl backwards.

5) MMA knee strikes

Throwing MMA knee strikes will strengthen your core, glutes, and cardiovascular endurance. They are used to mix up hitting play and confuse the opponent. They are also an effective defense against takedowns when timed well.

> How to throw MMA knee strikes:

• Stand with your left foot forward, elbows bent in front of your ribs, hands in a “guard” position, hands slightly clenched. (Reverse these directions if you are left handed)
• Visualize an opponent directly in front of you.
• Take half a step forward with your lead leg. As you move forward, slightly rotate your lead leg counterclockwise so that your foot points to the 11 o’clock position and lands on the ball of your foot. This opens up your hips, giving more power to the punch.
• Drive the rear knee up and forward at a 45 degree angle, pointing the toe of the knee towards the opponent and drive the hip into the punch. Lean back slightly for balance and keep the foot of your kicking leg as close to your butt as possible.
• Bring the knee back the same way it came and return to guard position on the balls of your feet. Repeat the movement for additional knee strikes.
• Every ten knees change your stance and throw knee strikes with the opposite leg.
• Advanced tip: Alternate postures with each knee strike. Maintain good form and stay on the balls of your feet. Make the change of posture as smooth as possible.
• fun fact: Melchor Menor, a former muay thai champion, appeared on the TV show Fight Science and demonstrated a knee strike. The power of the blow was equal to the power of a car crash at 35 mph.

6) burpees

Despite their funny name, burpees are quite the business. They are often called the king of conditioning exercises, and for good reason! They’ll work all your major muscle groups, burn calories at lightning speeds, and melt away your body fat. Being good at this will allow you to go several rounds with anyone in the cage.

> How to perform a burpee:

• Stand with your feet shoulder-width apart
• Place your body in a squatting position with the palms of your hands flat on the floor
• Quickly push your feet back, while extending your arms. The position will look similar to a push-up with your arms extended.
• Immediately return your feet to a squatting position with your palms on the ground.
• Jump up from a squat position, extending your arms above your head. It will look like you are trying to hit the ceiling. This completes 1 repetition of the burpee.
• Repeat steps to complete additional burpees.
• Advanced tip: Add a push-up to the burpee. After lowering yourself down and pushing your feet back, do a push-up, then return to a squat.
• fun fact: Burpees are named after the American physiologist Royal H. Burpee. He created the “Burpee Test” in the 1930s as a simple way to assess fitness.

Congratulations, you got the whole routine done and you are one step closer to your bikini body! Give yourself a pat on the back and think about taking an MMA class. You’ll burn tons of calories, make friends, and learn to protect yourself if the need arises.

And if you have friends who are looking for a kick-ass routine, share this with them!