Today we are going to do an MMA HIIT workout! We’ll start slow and add to the training sequence each round. We’ll be training core, stability, lower and upper body, cardio, strength and mobility!
Let’s take a look at each exercise:
Let’s take a look at each exercise:
- Full Mobility Swing
- Mid Rack Position
- Overhead Tricep Extension
- Half Beat
- Leopard Pose and Variations
HOW TO EXECUTE AND PRACTICE EACH MOTION
Full Mobility Swing:
- Set the kettlebell on the floor about a foot and half in front of you.
- Fold at the waist (pushing hips back), bend your knees, and pull your shoulders back as you grip the handle of the kettlebell. Your kettlebell should be on an angle, making a nice line from the kettlebell all the way to your shoulder.
- While gripping the handle, drive the kettlebell towards your thighs. Swing the kettlebell up to shoulder level with your arms straight, your glutes engaged (squeezing at the top), and standing tall. Your arms and the kettlebell should feel weightless through the entire motion.
- Let the kettlebell descend as you push your hips back, keeping the kettlebell as close to your power source (your glutes) as possible.
- Repeat steps 1–4. Create a nonstop fluid motion. When you’re ready to stop, take the kettlebell into that back swing and, with control, set the kettlebell right back to your start position.
TIP: Stand tall, squeeze your butt, let your arms be an extension of the kettlebell, and breathe out at the top!
Mid Rack Position:
Before using the kettlebell, let your arms hang by your side. Bend your elbows, keeping them close to your body. This will be your mid rack position.
- Taking the kettlebell from the backswing position, slide your hands from the handle to the horns of the kettlebell. Stand tall and squeeze your glutes. It’s important to practice sliding your hands instead of letting go of the kettlebell. When shifting from the backswing to the mid rack position, try to keep the kettlebell as close to your body as possible. (Remember: you are stronger closer to the body.)
- On the descent, let your hands slide back down from the horns to the handle into that backswing motion.
TIP: It’s easier to slide your hands to the top of the horns when shifting from the handle to the horns; however, it’s important that you slide them down the horns as close as you can to the belly (round part) of the kettlebell instead.
Overhead Tricep Extension:
- Standing tall with the kettlebell in the mid rack position, keep your core strong and tight, and extend your arms overhead. Bend your elbows to lower the kettlebell behind you.
- Slowly extend your arms back into the overhead position, returning the kettlebell to mid rack position.
TIP: Pull ribcage in, and tuck pelvis under so that you are not flaring ribcage and you are protecting your back.
Half Beat:
- Set the kettlebell on the floor about a foot and half in front of you.
- Fold at the waist (pushing hips back), bend your knees, and pull your shoulders back as you grip the handle of the kettlebell. Your kettlebell should be on an angle, making a nice line from the kettlebell all the way to your shoulder.
- While gripping the handle, drive the kettlebell towards your hips, above your knees.
- With control, place the kettlebell back down at the starting position, or the advance swing stance as we call it.
TIP: When you set the kettlebell down, think of sitting on an imaginary bench.
Leopard:
- Your starting position will be on your knees in a tabletop position. Make sure that your elbows, shoulders, and wrists are in line. Maintain strong, tight abdominal muscles and a straight back.
- Lift your knees half an inch off the floor, if you can. The modified version is to stay on your knees. First try to hold it for 10 seconds to test your form.
- When you are ready, raise your body slowly onto your toes and turn to one side, lifting one arm off the floor. Continue this, alternating sides, and stopping in the middle each time to make sure you maintain proper form. Your abdominals should be tight (think of pulling your belly button into your spine). Pull your shoulders back.
- You should not feel any pressure in your arm or shoulder. If you do, it simply means you need to develop more core strength—so in the meantime, modify it by sitting your hip on the floor with each turn to reset your body.
- Once you’ve mastered this motion and have strengthened your core, you can move on to the advanced version where you’ll lift your leg as well.
TIP: When you rotate to each side keep a slight bend in your elbow to take pressure off your shoulder.
