For those who refuse the ordinary.
Overview:
A full-body warm-up to increase heart rate and loosen up the muscles, preparing the body for high-intensity workouts.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Skipping:
Fast Skipping:
Overview:
A warm-up focusing on increasing heart rate and warming up the legs, essential for agility and footwork in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Boxer Shuffle:
Fast Boxer Shuffle:
Overview:
A warm-up focusing on loosening the shoulder joints and increasing blood flow to the upper body.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Small Arm Circles:
Medium Arm Circles:
Large Arm Circles:
Overview:
A warm-up targeting the hip flexors and hamstrings, essential for kicks and overall leg mobility.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Front-to-Back Leg Swings:
Side-to-Side Leg Swings:
Overview:
A warm-up designed to loosen the hip joints and increase mobility, crucial for kicks and movement in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Small Hip Circles:
Large Hip Circles:
Overview:
A warm-up to increase mobility in the spine and prepare the core muscles for movement.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Standing Torso Twists:
Dynamic Torso Twists:
Overview:
A warm-up focusing on increasing heart rate and warming up the leg muscles, essential for agility and quick movements in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow High Knees:
Fast High Knees:
Overview:
A full-body warm-up to increase heart rate and loosen up the muscles, preparing the body for high-intensity workouts.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Overview:
A warm-up to loosen the shoulders and upper back, essential for punch delivery and overall upper body mobility.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Horizontal Arm Swings:
Vertical Arm Swings:
Overview:
A warm-up focusing on warming up the hamstrings and increasing heart rate, essential for explosive movements in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Butt Kicks:
Fast Butt Kicks:
Overview:
A warm-up to loosen the hip joints and strengthen the legs, essential for lateral movements in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Side Lunges:
Dynamic Side Lunges:
Overview:
A warm-up to stretch and loosen the hip flexors, essential for kicks and lower body mobility in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Standing Hip Flexor Stretch:
Dynamic Hip Flexor Stretch:
Overview:
A warm-up focusing on warming up the legs and improving lateral movement, essential for footwork in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Side-to-Side Hops:
Fast Side-to-Side Hops:
Overview:
A warm-up to loosen the ankle joints and improve mobility, essential for footwork and stability in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Ankle Circles:
Fast Ankle Circles:
Overview:
A warm-up focusing on loosening the hamstrings, essential for kicks and overall leg mobility.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Standing Hamstring Stretch:
Dynamic Hamstring Stretch:
Overview:
A warm-up to loosen and strengthen the calf muscles, essential for footwork and stability in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Calf Raises:
Fast Calf Raises:
Overview:
A warm-up to loosen the chest muscles, essential for punch delivery and upper body mobility.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Standing Chest Stretch:
Dynamic Chest Stretch:
Overview:
A warm-up focusing on loosening the hips and groin area, essential for lateral movements in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Lateral Leg Swings:
Fast Lateral Leg Swings:
Overview:
A warm-up to loosen the neck muscles, essential for head movement and overall upper body mobility.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Neck Rolls:
Dynamic Neck Rolls:
Overview:
A warm-up focusing on loosening the back muscles, essential for overall mobility and flexibility in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Cat-Cow Stretch:
Dynamic Back Stretch:
Overview:
A warm-up to loosen and strengthen the shoulders, essential for punch delivery in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Shoulder Press:
Fast Shoulder Press:
Overview:
A warm-up to loosen the knee joints and improve mobility, essential for kicks and movement in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Knee Circles:
Large Knee Circles:
Overview:
A warm-up focusing on warming up the leg muscles and improving mobility, essential for kicks and movement in boxing/MMA.
Duration:
5 minutes
Equipment Needed:
Workout Steps:
Slow Walking Lunges:
Dynamic Walking Lunges:
Overview:
A high-intensity cardio workout focusing on improving cardiovascular endurance and speed.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Intervals:
Cool Down:
Overview:
A full-body cardio workout to improve coordination, endurance, and agility.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity full-body cardio workout to improve strength and cardiovascular fitness.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on footwork and agility, essential for boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity cardio workout focusing on improving leg strength and cardiovascular fitness.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body cardio workout to improve strength, endurance, and core stability.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body cardio workout to improve cardiovascular fitness and coordination.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on technique and endurance, simulating boxing movements.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity cardio workout to improve speed and cardiovascular endurance.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Intervals:
Cool Down:
Overview:
A high-intensity cardio workout focusing on explosive power and leg strength.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on warming up the hamstrings and increasing heart rate.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on improving footwork, agility, and coordination.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on building leg strength and endurance.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity cardio workout focusing on improving coordination, speed, and endurance.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity cardio workout focusing on explosive power and leg strength.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity cardio workout focusing on lateral movement and leg strength.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on building leg strength and endurance through cycling.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body cardio workout focusing on endurance and overall fitness.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body cardio workout focusing on building endurance and strength through rowing.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on building endurance and technique through kickboxing drills.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A low-impact cardio workout focusing on building endurance and cardiovascular fitness.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A fun, dance-based cardio workout to improve coordination and cardiovascular fitness.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A high-intensity cardio workout focusing on building upper body strength and endurance.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A cardio workout focusing on building leg strength and cardiovascular fitness using an aerobic step.
Duration:
20 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A fundamental lower body exercise to build leg strength and power, essential for boxing/MMA movements.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core upper body exercise to build strength in the chest, shoulders, and triceps, essential for punching power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build strength and stability in the legs and glutes, crucial for movement and power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A compound exercise to build strength in the core, back, and shoulders, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the biceps, crucial for grappling and control in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A compound exercise to build overall strength in the lower body and back, essential for power and stability in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the triceps, essential for punch power and control in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the chest and triceps, crucial for punching power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the shoulders and triceps, crucial for punch power and control in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A compound exercise to build strength in the upper back and biceps, essential for grappling and control in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build strength in the legs and glutes, crucial for power and stability in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build strength in the glutes and lower back, essential for power and stability in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build strength and coordination in the legs and glutes, essential for movement and power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build endurance and strength in the legs and glutes, crucial for stability in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build strength and endurance in the calves, essential for footwork and stability in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body exercise to build explosive power and strength, crucial for punch power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A lower body exercise to build strength and stability in the legs and glutes, essential for movement and power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An explosive upper body exercise to build strength and power in the chest, shoulders, and triceps, crucial for punching power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body exercise to build explosive power and strength, crucial for punch power and overall fitness in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the back, shoulders, and arms, essential for grappling and control in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the chest and shoulders, crucial for punching power in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A compound lower body exercise to build strength in the legs and glutes, crucial for power and stability in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
An upper body exercise to build strength in the shoulders, crucial for punch power and control in boxing/MMA.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall power and control.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the abdominal muscles and obliques, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body exercise that also targets the core, building strength and endurance.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the obliques and improve stability, essential for rotational power and control.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A full-body exercise that targets the core, building explosive power and strength.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the abdominal muscles and improve overall stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the abdominal muscles, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and shoulders, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the obliques and improve overall stability, essential for rotational power and control.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles, obliques, and shoulders, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and shoulders, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down:
Overview:
A core exercise to build strength and stability in the abdominal muscles and hip flexors, essential for overall control and power.
Duration:
15 minutes
Equipment Needed:
Workout Steps:
Warm-Up:
Main Routine:
Cool Down: