Here's a great workout that I designed & developed. My goal - to target every aspect of the kinectic chain; anterior/posterior halves as well as all the muscles from toes to fingertips.I'm sure most you recognize the MMA title which stands for 'Mixed Martial Arts'. In this case, I 'tweaked' it to my own style so that MMA stands for "Maximum Muscle Assault"! Check it out:
Directions
Each circuit contains 5 exercises -peform 40 seconds of work followed by 20 seconds of rest (40/20) for all exercises (in order) listed below. Upon completing all 5 exercises within the circuit, rest for 1-minute, then complete circuits #2 thru #5 using the same format.
Go as fast & as hard as you can while keeping good form.
CRANK IT!!
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* I highly recommend some tissue quality work (i.e. foam roller) before starting the workout. Plan on about 5-10 minutes of foam rolling areas such as: Glute Max, Hip Rotators, IT Band, TFL/Rectus, & Adductors.
Circuit #1
- Jacks
- Lateral Squats
- Seal Jacks
- Pogo Hops
- Jog or Run -In-Place (High Knees)
Rest for 1-min.
Circuit #2 (Mini-Complex)
- DB Thruster
- DB Lunges
- DB DL's
- DB Squat-to-Upright Rows
- Jog or Sprint-In-Place (High Knees)
Rest for 1-min.
Circuit #3 (Mini-Spartacus)
- DB Rows
- T-Pushups
- Goblet Squat
- DB Side Lunge & Touch
- Jog or Sprint-In-Place (High Knees)
Rest for 1-min.
Circuit #4
- 1-Arm KB/DB Swing (R arm)
- Gate Swings
- 1-Arm KB/DB Swing (L arm)
- Plank-to-Pushups
- Jog or Sprint-In-Place (High Knees)
Rest for 1-min.
Circuit #5 ("Finisher" - Leg Matrix)
- Speed Squats
- Alt. Lunges
- Squat Jumps
- Lunge/Split Squat Jumps
- Jog or Sprint-In-Place (High Knees)
Rest for 1-min. - Cool Down & stretch
Congratulations! You just cranked out the 40/20 MMA (Max Muscle Assault) workout!
Now....where's that garbage can?!! Just kidding......sort of.
-AR
-AR
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