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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 ronde

Single Leg Squats

45 seconden

Squats

30 seconden

Deep Lunges

30 seconden

Side to Side Hops

45 seconden

Squat Thrusts

30 seconden

Squat Pulses

30 seconden

Mountain Climbers

30 seconden

Split Squats

1 minuut

Rest

45 seconden

Set 2: 1 ronde

Squat Jumps

30 seconden

Jump Rope

30 seconden

Dumbbell Lunges

45 seconden

Dumbbell Sumo Squats

30 seconden

Jack Jump Tucks

30 seconden

Dragon Squats

45 seconden

Lunge to Shoulder Press

30 seconden

Plank

30 seconden

Rest

30 seconden

Set 3: 2 rondes

Dumbbell Lunge and Rotation

30 seconden

Dumbbell Squats

30 seconden

Single Arm Dumbbell Swings

30 seconden

Dumbbell Push Press

30 seconden

Dumbbell Upright Rows

30 seconden

Set 4: 1 ronde

Rest

45 seconden

Set 5: 2 rondes

Alternating Dumbbell Curls

1 minuut

Bent Over Row

30 seconden

Dumbbell Upright Rows

30 seconden

Dumbbell Renegade Rows

35 seconden

Set 6: 1 ronde

Rest

30 seconden

Set 7: 1 ronde

Spiderman Push-Ups

30 seconden

Plank

30 seconden

Full Right Side Plank

30 seconden

Full Left Side Plank

30 seconden

Bicycle Crunches

30 seconden

Pushup Knee Tucks

30 seconden

Mountain Climbers

30 seconden

Burpees

30 seconden

Standing Knee to Elbow Cross

1 minuut

Rest

20 seconden

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