Are you looking to take your MMA conditioning to the next level? Look no further than these essential bodyweight exercises. In this article, we will explore a variety of exercises that will help improve your strength, endurance, and overall performance in the cage. Whether you are a beginner or a seasoned fighter, incorporating these exercises into your training regimen will surely give you an edge over your opponents. So, get ready to step up your game and boost your MMA conditioning with these incredible bodyweight exercises.
Warm-Up Exercises
Jumping Jacks
Jumping jacks are a fantastic warm-up exercise that gets your heart rate up and your blood pumping. To perform jumping jacks, start by standing with your feet together and your arms by your side. Then, jump up and spread your legs out wide while simultaneously raising your arms over your head. Finally, jump back to the starting position. Repeat this motion for a set number of repetitions or a set amount of time.
High Knees
High knees are a great exercise to warm up your lower body and get your legs ready for a workout. To perform high knees, start by standing with your feet hip-width apart. Then, as you start to jog in place, lift your knees up as high as possible while driving your opposite arm up to meet your knee. Keep alternating legs and try to maintain a brisk pace for a set number of repetitions or a set amount of time.
Butt Kicks
Butt kicks are an excellent warm-up exercise for your lower body, especially your hamstrings. To perform butt kicks, start by standing with your feet hip-width apart and your arms by your side. Then, alternate kicking your heels up towards your glutes, as if you were trying to touch your butt with your feet. Keep a brisk pace and perform this exercise for a set number of repetitions or a set amount of time.
Arm Circles
Arm circles are a simple yet effective warm-up exercise for your upper body, particularly your shoulders. To perform arm circles, stand with your feet shoulder-width apart and extend your arms straight out to your sides. Then, make small circles with your arms, gradually increasing the size of the circles. After a set number of repetitions, switch directions and make circles in the opposite direction. Perform this exercise for a set amount of time or until your shoulders feel loose and warmed up.
Upper Body Exercises
Push-Ups
Push-ups are a classic upper body exercise that works your chest, shoulders, and triceps. To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest is just above the ground, then push back up to the starting position. Make sure to keep your core engaged and your back straight throughout the exercise. Adjust the difficulty by modifying the position of your hands or performing push-ups on your knees.
Dips
Dips are a fantastic exercise for targeting your triceps and building upper body strength. To perform dips, find a stable surface like parallel bars or two sturdy chairs. Place your hands on the surface behind you with your fingers facing forward. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position. Keep your core engaged and your feet either on the ground or lifted off for an extra challenge.
Plank
Planks are an excellent exercise for strengthening your core and building stability. To perform a plank, start by getting into a push-up position on your hands and toes. Make sure your body forms a straight line from your head to your heels. Engage your core muscles and hold this position for a set amount of time. If the traditional plank is too challenging, you can modify it by dropping down to your forearms or performing a plank on your knees.
Mountain Climbers
Mountain climbers are a dynamic exercise that works your entire body, including your core, shoulders, and legs. To perform mountain climbers, start in a high plank position with your hands directly under your shoulders. Bring one knee in towards your chest and then quickly switch legs, driving the opposite knee in. Keep switching legs in a fluid motion, as if you were climbing a mountain. Aim for a controlled, fast-paced movement and perform for a set number of repetitions or a set amount of time.
Lower Body Exercises
Squats
Squats are a fundamental lower body exercise that targets your glutes, quads, and hamstrings. To perform a squat, stand with your feet shoulder-width apart and your toes slightly turned out. Lower your body down by bending at the hips and knees, making sure to keep your heels on the ground and your chest up. Once your thighs are parallel to the ground, push through your heels to stand back up to the starting position. Repeat for a set number of repetitions or a set amount of time.
Lunges
Lunges are a fantastic exercise for targeting your quads, hamstrings, and glutes, as well as improving your balance and stability. To perform a lunge, start by standing with your feet hip-width apart. Take a step forward with one foot and lower your body until both knees are at a 90-degree angle. Make sure to keep your front knee in line with your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position and then repeat on the other side. Alternate legs for a set number of repetitions or a set amount of time.
Glute Bridges
Glute bridges are a great exercise for targeting your glutes, core, and lower back. To perform a glute bridge, start by lying on your back with your knees bent and your feet flat on the ground. Engage your core and squeeze your glutes as you push through your heels to lift your hips off the ground. Your body should form a straight line from your knees to your shoulders. Hold the bridge for a few seconds before lowering your hips back down to the starting position. Repeat for a set number of repetitions or a set amount of time.
Calf Raises
Calf raises are an excellent exercise to strengthen your calf muscles. To perform calf raises, stand with your feet shoulder-width apart and your hands on your hips or extended out in front of you for balance. Slowly rise up onto the balls of your feet, lifting your heels off the ground as high as possible. Hold the contraction at the top for a moment, then lower your heels back down to the starting position. Repeat for a set number of repetitions or a set amount of time. For an extra challenge, perform calf raises while standing on a step and allow your heels to dip below the step at the bottom of the movement.
Core Exercises
Russian Twists
Russian twists are a popular exercise for targeting your obliques and improving rotational strength. To perform Russian twists, start by sitting on the ground with your knees bent and your feet lifted off the ground, balancing on your glutes. Lean back slightly and engage your core. Then, rotate your torso from side to side, touching the ground with your hands on each side. Make sure to keep your back straight and your core braced throughout the exercise. Aim for a steady, controlled movement and perform for a set number of repetitions or a set amount of time.
Sit-Ups
Sit-ups are a classic exercise for targeting your abdominal muscles, specifically your rectus abdominis. To perform sit-ups, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head or crossed over your chest. Engage your core and lift your upper body off the ground, curling your chest towards your thighs. Slowly lower back down to the starting position and repeat for a set number of repetitions or a set amount of time.
Plank Variations
Plank variations are a great way to challenge your core muscles from different angles and intensities. Some common variations include side planks, where you balance on one forearm and the side of your feet, and forearm planks, where you rest on your forearms and toes instead of your hands. You can also try elevated planks, where you place your hands or forearms on an elevated surface like a bench or step. Explore different plank variations and choose ones that work best for you. Perform each variation for a set amount of time or until fatigue.
Flutter Kicks
Flutter kicks are a dynamic exercise that targets your lower abs and hip flexors. To perform flutter kicks, start by lying on your back with your legs extended and your hands by your sides. Lift your legs a few inches off the ground and then kick them up and down in a fluttering motion. Make sure to keep your lower back pressed into the ground and your core engaged throughout the exercise. Aim for a steady, controlled movement and perform for a set number of repetitions or a set amount of time.
Cardiovascular Exercises
Burpees
Burpees are a full-body exercise that combines a squat, plank, and jumping motion. To perform a burpee, start by standing with your feet shoulder-width apart. Drop down into a squat position, place your hands on the ground in front of you, and kick your feet back to get into a plank position. Perform a push-up, then jump your feet back up towards your hands. Finally, explode upwards and jump up into the air, clapping your hands above your head. Land softly and immediately go into the next repetition. Perform burpees for a set number of repetitions or a set amount of time.
Jumping Lunges
Jumping lunges are an explosive exercise that targets your legs and helps build power and cardiovascular endurance. To perform jumping lunges, start in a lunge position with one foot forward and one foot back. Lower your body down until both knees are bent at a 90-degree angle. Then, explode off the ground and switch your leg positions mid-air, landing in a lunge position with the opposite leg in front. Repeat this motion in a fluid, continuous manner for a set number of repetitions or a set amount of time.
Box Jumps
Box jumps are a plyometric exercise that targets your legs and helps improve explosiveness and power. To perform box jumps, start by standing in front of a sturdy box or platform that is at a challenging height for you. Bend your knees, swing your arms, and jump onto the box, landing with both feet simultaneously. Make sure to land with your knees slightly bent to absorb the impact and maintain good balance. Step down from the box and immediately jump back up for the next repetition. Perform box jumps for a set number of repetitions or a set amount of time.
Running in Place
Running in place is a simple yet effective cardiovascular exercise that requires very little space. To perform running in place, start by standing with your feet hip-width apart and your arms bent at a 90-degree angle. Begin lifting your knees up towards your chest in a running motion, while also pumping your arms as if you were sprinting. Aim for a fast pace and try to maintain it for a set amount of time or until fatigue.
Balance and Stability Exercises
Single-Leg Deadlifts
Single-leg deadlifts are a great exercise for targeting your hamstrings, glutes, and improving balance and stability. To perform single-leg deadlifts, start by standing with your feet hip-width apart and your arms by your sides. Shift your weight onto one leg and hinge forward at the hips, lifting your other leg behind you and extending it straight out. As you hinge forward, reach your arms towards the ground, keeping your back straight and your core engaged. Return to the starting position and repeat on the other leg. Perform single-leg deadlifts for a set number of repetitions or a set amount of time.
Side Plank
Side planks are a challenging exercise for targeting your obliques and building core strength and stability. To perform a side plank, start by lying on your side with your forearm on the ground and your feet stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Make sure to engage your core and avoid letting your hips sag or rotate. Hold the side plank for a set amount of time on each side or until fatigue.
Bear Crawls
Bear crawls are a unique exercise that targets your core, shoulders, and upper body while also improving coordination and stability. To perform bear crawls, start on all fours with your hands directly under your shoulders and your knees under your hips. Lift your knees off the ground, keeping them bent, and begin to walk forward with your hands and feet, keeping your back flat and your core engaged. Maintain a slow, controlled crawling motion for a set distance or a set amount of time.
Fire Hydrants
Fire hydrants are a great exercise for strengthening your hips and glutes, as well as improving mobility. To perform fire hydrants, start on all fours with your hands directly under your shoulders and your knees under your hips. Lift one leg out to the side, keeping your knee bent at a 90-degree angle. Raise your leg as high as possible without rotating your hips or lower back. Lower your leg back down and repeat on the other side. Perform fire hydrants for a set number of repetitions or a set amount of time.
Plyometric Exercises
Tuck Jumps
Tuck jumps are a plyometric exercise that targets your legs and helps build explosive power. To perform tuck jumps, start by standing with your feet hip-width apart and your knees slightly bent. Bend your knees and swing your arms back as you explode upwards, lifting your knees towards your chest and tucking them in towards your torso. Land softly with your knees slightly bent and immediately go into the next repetition. Perform tuck jumps for a set number of repetitions or a set amount of time.
Plyometric Push-Ups
Plyometric push-ups are an advanced variation of the traditional push-up that incorporates explosive power. To perform plyometric push-ups, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground as you would in a regular push-up, but as you push up, push off the ground explosively and lift your hands off the ground. Clap your hands together before catching yourself and landing back in the starting position. If you’re new to plyometric push-ups, you can modify the exercise by performing them on your knees or on an elevated surface. Perform plyometric push-ups for a set number of repetitions or a set amount of time.
Broad Jumps
Broad jumps are a plyometric exercise that works your legs and helps build explosive power and strength. To perform broad jumps, start by standing with your feet hip-width apart and your knees slightly bent. Swing your arms back for momentum, then explode forward as you jump as far as possible, landing softly with your knees bent to absorb the impact. Immediately go into the next repetition, focusing on explosive power and maintaining good form. Perform broad jumps for a set number of repetitions or a set distance.
Squat Jumps
Squat jumps are a fantastic exercise for targeting your legs and building lower body power. To perform squat jumps, start by standing with your feet shoulder-width apart and your toes slightly turned out. Lower your body down into a squat position, making sure to keep your heels on the ground and your chest up. From the squat position, explode upwards, pushing through your heels and extending your legs as you jump up into the air. Land softly with your knees slightly bent and immediately go into the next repetition. Perform squat jumps for a set number of repetitions or a set amount of time.
Explosive Power Exercises
Medicine Ball Slams
Medicine ball slams are a great exercise for building explosive power in your upper body and core. To perform medicine ball slams, start by standing with your legs shoulder-width apart, holding a medicine ball in both hands. Lift the medicine ball overhead, extending your arms fully, and then slam it into the ground with as much force as possible. Catch the ball on the rebound and immediately go into the next repetition. Make sure to engage your core and use your whole body for maximum power. Perform medicine ball slams for a set number of repetitions or a set amount of time.
Sprawls
Sprawls are a dynamic exercise that targets your legs, core, and cardiovascular endurance. To perform sprawls, start by standing with your feet shoulder-width apart. Drop down into a squat position, place your hands on the ground in front of you, and kick your feet back to get into a plank position. From the plank position, quickly jump your feet back up towards your hands and stand up. Repeat this motion in a fluid, continuous manner for a set number of repetitions or a set amount of time.
Kettlebell Swings
Kettlebell swings are a compound exercise that works your entire body, with an emphasis on your hips, glutes, and core. To perform kettlebell swings, start by standing with your feet shoulder-width apart and a kettlebell in front of you. Hinge at the hips and grab the kettlebell with both hands, keeping your back straight and your core engaged. Swing the kettlebell back between your legs, then powerfully thrust your hips forward, using the momentum to swing the kettlebell up to shoulder level. Control the descent and repeat for a set number of repetitions or a set amount of time.
Power Lunges
Power lunges are a plyometric exercise that targets your legs and helps build explosive power. To perform power lunges, start by standing with your feet hip-width apart. Take a step forward with one foot and lower your body into a lunge position, making sure to keep your front knee in line with your ankle and your back knee hovering just above the ground. From the lunge position, explode upwards and switch your leg position mid-air, landing in a lunge position with the opposite leg in front. Repeat this motion in a fluid, continuous manner for a set number of repetitions or a set amount of time.
Flexibility and Mobility Exercises
Hip Mobility Exercises
Hip mobility exercises are essential for maintaining healthy hips and improving your range of motion. Some examples of hip mobility exercises include hip circles, where you stand with your hands on your hips and trace circles with your hips in one direction, then switch directions. Another exercise is the hip flexor stretch, where you lunge forward with one leg and press your hips forward, feeling a stretch in the front of your hip. Perform a variety of hip mobility exercises to target different areas of the hip and perform each exercise for a set amount of time or until you feel a release in tension.
Shoulder Mobility Exercises
Shoulder mobility exercises are crucial for maintaining healthy shoulder joints and improving your upper body range of motion. Some examples of shoulder mobility exercises include arm circles, where you stand with your feet shoulder-width apart and make circles with your arms in one direction, then switch directions. Another exercise is the shoulder dislocation stretch, where you hold a resistance band or towel with both hands and slowly raise it overhead and behind your body, feeling a stretch in your shoulders and chest. Perform a variety of shoulder mobility exercises to target different areas of the shoulder and perform each exercise for a set amount of time or until you feel loosened up.
Hamstring Stretches
Hamstring stretches are essential for maintaining flexibility in your hamstrings, which can help prevent injuries and improve your lower body range of motion. Some examples of hamstring stretches include the forward fold, where you stand with your feet hip-width apart and slowly hinge forward at the hips, reaching towards your toes. Another exercise is the lying hamstring stretch, where you lie on your back with one leg extended straight up towards the ceiling and gently pull it towards you with a towel or resistance band. Perform a variety of hamstring stretches to target different areas of the hamstring and hold each stretch for a set amount of time or until you feel a release in tension.
Hip Opener Stretches
Hip opener stretches are excellent for improving hip mobility and reducing tightness in the hips. Some examples of hip opener stretches include the butterfly stretch, where you sit on the ground with the soles of your feet together and gently press your knees towards the ground. Another exercise is the pigeon pose, where you start in a high plank position and bring one knee forward towards your hands, then lower your hips down and extend your other leg straight back behind you. Perform a variety of hip opener stretches to target different areas of the hip and hold each stretch for a set amount of time or until you feel a release in tension.
Endurance Drills
Circuit Training
Circuit training is an excellent way to improve your overall endurance and cardiovascular fitness. To perform a circuit training workout, choose a series of exercises from different categories (such as upper body, lower body, core, etc.) and perform each exercise back to back with little to no rest in between. Aim for a set number of repetitions or a set amount of time for each exercise, and then move on to the next exercise in the circuit. Once you’ve completed all the exercises in the circuit, take a short rest before repeating the entire circuit for a set number of rounds.
Tabata Intervals
Tabata intervals are a form of high-intensity interval training (HIIT) that can help improve your cardiovascular fitness and endurance. To perform a Tabata workout, choose an exercise and perform it at maximum effort for 20 seconds, followed by 10 seconds of rest. Repeat this cycle for a total of 8 rounds, which will take 4 minutes. You can choose one exercise and repeat the Tabata cycle multiple times, or you can choose different exercises for each Tabata round. Mix and match exercises to target different muscle groups and variations of intensity.
Shadow Boxing
Shadow boxing is a fantastic endurance drill for MMA fighters, as it helps improve cardiovascular fitness, coordination, and technique. To perform shadow boxing, imagine you’re facing an opponent and throw a combination of punches, kicks, and defensive movements without a partner or bag. Focus on moving quickly and fluidly, maintaining proper form and technique. You can incorporate footwork, head movement, and defensive maneuvers to make it more dynamic. Shadow boxing for a set amount of time or until fatigue.
Skipping Rope
Skipping rope is a classic endurance exercise that is excellent for building cardiovascular fitness and coordination. To perform skipping rope, start with a lightweight jump rope and stand with your feet shoulder-width apart and your hands by your sides. Swing the rope over your head and jump over it with both feet, keeping a steady pace. Start with a basic two-footed jump and progress to more advanced techniques like single-leg jumps or crossover jumps. Skip rope for a set amount of time or until fatigue, taking breaks as needed.
By incorporating these essential bodyweight exercises into your training routine, you can improve your overall fitness, strength, endurance, and mobility for MMA conditioning. Remember to always warm up properly before beginning any exercise routine and to listen to your body, modifying or progressing exercises as needed. Stay consistent, stay motivated, and enjoy the process of becoming a stronger and more well-rounded martial artist. With dedication and hard work, you’ll be well on your way to achieving your fitness goals and taking your MMA performance to the next level.