Get in Fighting Shape With This MMA-Style Workout

Rolling Pistol Squat

My favorite strength exercises for the lower body are the bilateral (both legs at the same time) squat and deadlift. However, it's imperative to also incorporate single-leg training in your routine. Single-leg exercises can correct muscle imbalances, increase core stability, and improve coordination.

More: 9 Single-Leg Exercises to Prevent Running Injuries

While there are multiple pistol variations, try this advanced version of the pistol squat.

  • Begin in a seated position with your elbows between your knees.
  • Start the movement by driving through your heels and rolling back onto your shoulders.
  • Reverse the movement by pushing your hands into the ground and throwing your legs forward.
  • Use your momentum to come up to a standing position on one foot. Keep the movement controlled throughout the exercise.
  • Pause at the top, then slowly return to the rolling position to repeat the movement.

Perform the exercise for 30 seconds on one leg, and then switch sides.

More: 3 Squat Variations and Proper Technique Tips

Push-Up With Sit Through

Push-ups are one of the most effective exercises to strengthen the upper body, and there are countless variations. This version integrates a sit through drill, which is a popular grappling movement.

  • Perform a traditional push-up; on the way back up rotate your torso and sweep one leg underneath your body. Extend your leg out to the opposite side. (Keep your top elbow tight and close to your ribs.)
  • Pull the extended leg back and return to push-up position.
  • Repeat the push-up extending your other leg out to the opposite side.

Repeat the movement, alternating sides for 30 seconds.

More: See Results With This Push-Up Workout

Pop-Ups

This is a full-body exercise that requires coordination.

  • Begin in a kneeling position.
  • Drive your arms down and bring your butt down to your heels.
  • Explode up by extending your hips and driving with your arms.
  • Land softly on the balls of your feet with one foot slightly forward, a neutral spine, and your hands up.
  • Return to the starting position; repeat the movement with the opposite foot coming forward.

You may think this is more of a lower-body movement, but try to perform it without using your arms. Notice the difference?

Continue the movement, alternating sides for 30 to 60 seconds.

Plank With Rotation

After you finish a set do stare at yourself in the mirror, watch TV, or check your phone? You're at the gym to get better, so make the most of your rest period and use your time wisely.

Active recovery movements are perfect to execute between sets, and planks fit the bill. This particular variation includes a hip drop for an added challenge.

  • Begin in a traditional plank position with your elbows under your shoulders, your spine in a neutral position, and your toes tucked.
  • With a controlled movement, slowly rotate your torso and drop one hip towards the ground.
  • Return to the starting position and repeat the movement on the other side.

Continue the movement, alternating sides for up to 60 seconds.

More: Get Six-Pack Abs With These 5 Plank Exercises

Your Workout

  1. Pistol: 60 seconds (30 seconds per leg)
  2. Push-ups: 30 seconds
  3. Pop-Ups: 60 seconds
  4. Planks: 60 seconds

Perform the movements consecutively, then rest between 1 and 2 minutes (or until your heart rate reaches 120 BPM if you're using a heart rate monitor.)

Start with three rounds and work your way up to five. Include a dynamic warm-up before the circuit and a proper cool-down after. The workout, including your warm-up and cool-down, should take 30 to 40 minutes to complete.

More: Your Full-Body Circuit Workout to Lose Weight

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About the Author

Doug Balzarini, CSCS, MMA-CC

Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works many with top professional MMA athletes. Visit www.dbstrength.com for more information.

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