The MMA training routine to get jacked & burn fat fast

The MMA training routine to get jacked & burn fat fast
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MMA FIGHTERS CARVE physiques that are both aesthetic and functional. It’s hard to do that in your average health club.

One of the big reasons why? Muay Thai is one of the major components of any strong MMA fighter’s all-around game. With its combo of devastating kicks, punches, along with elbow and knee strikes, Muay Thai is also great for getting some cut abs.

That’s why we’ve put together this authentic Muay Thai ab-building workout routine—the same kind you’d see executed in the fight camps of Bangkok today. Follow it for a month, and you’ll not only shore up your core, you’ll also build the same kind of shredded abdominal muscles you usually see on MMA champions like UFC king Conor McGregor—no bruises required.

Why it works

Most of these moves mimic fight techniques, such as throwing a knee strike or defending an attack by clamping your knee and elbow together on one side. They’re designed to throw your body off balance, forcing your core muscles to work hard and fight the urge to topple over. You’ll also hit all the deep core muscles you miss with typical crunches and situps.

The result? Abs like a plate of armor, as well as a significant calorie burn and improved endurance.

Directions

Perform the workout up to six times per week. Complete the exercises as straight sets, resting as needed in between before moving on to the next.

Total-body core shred

1. THAI PLANK

Sets: 3 Reps: 5-10 (each side) How to

2. THAI CRUCIFIX

Sets: 3 Reps: 5-10 (each side) How to

3. THAI CRUNCH

Sets: 4 Reps: 10 (each side) How to

4. STANDING ELBOW-TO-KNEE RAISE

Sets: 5 Reps: 10 (each side) How to

5. STANDING KNEE STRIKE

Sets: 5 Reps: 10-15 How to

6. TWO-ARM ALTERNATING DUMBBELL SWING

Sets: 1 Reps: 3 min. AMRAP How to

7. DUMBBELL SIDE-TO-SIDE ROTATION

Sets: 1 Reps: 3 min. AMRAP How to

8. DUMBBELL SWING

Sets: 1 Reps: 3 min. AMRAP How to


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