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MMA Fitness Workout

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Here’s a 30-minute HIIT MMA Fitness Workout. No equipment is needed, though you can add a punching bag or pads if you have them. Adjust intensity or reps based on your fitness level.

Warm-Up (5 minutes)

  • Jumping Jacks – 1 minute
  • Shadowboxing (jab-cross combos) – 1 minute, light and fast
  • High Knees – 1 minute
  • Bodyweight Squats – 1 minute
  • Arm Circles (30 sec forward, 30 sec backward) – 1 minute

Main HIIT Workout (20 minutes)

Format: 40 seconds of work, 20 seconds of rest per exercise. Complete each circuit twice before moving to the next. Rest 1 minute between circuits.

Circuit 1: Striking Focus

  1. Jab-Cross Combo – Throw rapid punches (left jab, right cross) in a fighting stance. Add a slight squat for power.
  2. Burpee with Push Kick – Do a burpee, then jump up and simulate a front push kick (teep) with one leg. Alternate legs each rep.
  3. Knee Strikes – In a stance, drive alternating knees upward as if striking an opponent’s midsection. Engage your core.
  4. Sprawls – Drop to the ground like defending a takedown, then explode back up to standing.

Repeat Circuit 1 twice.

Circuit 2: Grappling & Core

  1. Wrestler’s Squat Jumps – Squat low, then explode into a jump, mimicking a takedown setup. Land soft and repeat.
  2. Elbow Strikes – In a stance, throw alternating elbow strikes (imagine close-range combat). Keep it fast and controlled.
  3. Plank with Shoulder Taps – In a plank, tap your opposite shoulder without letting hips sway. Builds core stability for grappling.
  4. Mountain Climbers – Rapidly alternate bringing knees to chest, like scrambling in a fight.

Repeat Circuit 2 twice.

Circuit 3: Power & Conditioning

  1. Hook Punches – Throw left and right hooks with power, pivoting your feet and twisting your hips.
  2. Jump Lunges – Alternate lunges with a jump switch, building explosive leg strength.
  3. Sit-Outs – From a push-up position, kick one leg under your body to the opposite side, then return. Alternate sides.
  4. Shadowboxing Finisher – Go all out with any combo (punches, elbows, knees) at max speed.

Repeat Circuit 3 twice.

Cool-Down (5 minutes)

  • Walking with Deep Breathing – 1 minute, focus on slowing your heart rate.
  • Hamstring Stretch – 1 minute per leg.
  • Cat-Cow Stretch – 1 minute for spinal mobility.
  • Chest Opener Stretch – 1 minute, clasp hands behind back and lift slightly.

Always consult a doctor before any type of workout.

Maximizing Fat Burn with MMAXOUT

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MMAXOUT Fitness rated the #1 Full Body Workout

Have you ever finished a workout and felt the burn long after you’ve left the gym? That feeling of continuing to burn calories even while you’re relaxing on the couch or going about your daily activities is thanks to a phenomenon called Excess Post-Exercise Oxygen Consumption (POC). With MMAXOUT exercise, you can not only burn fat during your workout but also continue to reap the benefits of increased calorie burn throughout the rest of the day.

MMAXOUT is a high-intensity interval training program that combines elements mixed martial arts, boxing, and cardio to deliver a full-body workout that pushes your limits. By incorporating intense bursts of activity followed by brief periods of rest, MMAXOUT not only helps you build strength and endurance but also maximizes fat burn both during and after your workout.

So, how exactly does EPOC work, and how can MMAXOUT help you achieve your fat loss goals? Let’s dive deeper into the science behind EPOC and explore the benefits of incorporating MMAXOUT into your fitness routine.

The Science Behind EPOC

Excess Post-Exercise Oxygen Consumption, or EPOC, refers to the increased rate of oxygen intake that occurs after a strenuous workout. During intense exercise, your body consumes more oxygen than it can take in, creating an oxygen debt. In order to repay this debt and return your body to its pre-exercise state, your metabolism remains elevated even after you’ve finished working out.

This elevated metabolism leads to an increase in calorie burn, as your body works to restore oxygen levels, repair muscle tissue, and replenish energy stores. The more intense and challenging your workout, the greater the EPOC effect, resulting in a higher overall calorie burn post-exercise.

By incorporating high-intensity interval training like MMAXOUT into your fitness routine, you can maximize the EPOC effect and continue to burn calories long after your workout is over. The combination of intense bursts of activity followed by periods of rest or lower-intensity exercise keeps your metabolism elevated, allowing you to achieve greater fat loss and improve your overall fitness level.

The Benefits of MMAXOUT for Fat Loss

One of the key benefits of MMAXOUT exercise is its ability to elevate your heart rate and challenge your cardiovascular system, leading to increased calorie burn both during and after your workout. The high-intensity nature of MMAXOUT not only helps you build strength and endurance but also boosts your metabolism, making it an effective tool for fat loss.

Additionally, MMAXOUT incorporates a variety of exercises that target multiple muscle groups simultaneously, helping you build lean muscle mass and improve your overall body composition. As you increase your muscle mass, your body becomes more efficient at burning calories, further enhancing your fat-loss efforts.

Whether you’re a beginner looking to kickstart your fitness journey or a seasoned athlete looking to take your workouts to the next level, MMAXOUT offers a challenging and effective way to achieve your fat loss goals. By harnessing the power of EPOC and maximizing your calorie burn, MMAXOUT can help you transform your body and improve your overall health and wellness.

Train Today by going to MMAXOUT.com

Why Mobile Personal Training Services Are a Fitness Relief for People at Home

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Section 1: Introduction
With the rise of technology and the current pandemic, many people have started to work out and exercise at home. While this can be a great way to stay fit, it can also be challenging to stay motivated and reach fitness goals without the support of a personal trainer. Fortunately, mobile personal training services are available to provide professional guidance and support to individuals who prefer to work out in the comfort of their own home.


Section 2: Convenience
One of the main benefits of mobile personal training services is convenience. With mobile personal training, you don’t have to worry about traveling to a gym or fitness center, which can save you time and money. Instead, the personal trainer comes to your home, bringing all the necessary equipment with them. This means that you don’t have to invest in expensive gym equipment or worry about transportation.

Section 3: Personalization
Another benefit of mobile personal training near me is the personalization of workouts. Unlike group fitness classes or pre-made workout plans, mobile personal training services are tailored to your specific fitness goals, preferences, and physical abilities. Your personal trainer will work with you to create a workout plan that is challenging but achievable, and they will adjust the plan as you progress.

Section 4: Accountability
It can be easy to skip a workout or cut a session short when you’re exercising alone at home. However, with mobile personal training, you have someone to hold you accountable. Your personal trainer will motivate you to push through challenging exercises and provide encouragement and support when you need it. This can help you stay on track and reach your fitness goals faster.

Section 5: Safety
Working out at home can be risky if you don’t have the proper equipment or are not familiar with proper form and technique. A mobile personal trainer will ensure that you are using equipment safely and performing exercises with proper form to prevent injury. They will also monitor your progress and adjust your workout plan as needed to prevent overexertion or injury.

Section 6: Flexibility
Mobile personal training services offer flexibility in terms of scheduling. Unlike gym classes or personal training sessions at a fitness center, you can schedule your mobile personal training sessions at a time that is convenient for you. This means that you can fit your workouts into your busy schedule without having to worry about missing a class or session.

Section 7: Privacy
For many people, the idea of working out in front of others can be intimidating. With mobile personal training, you can work out in the privacy of your own home, without having to worry about anyone watching or judging you. This can help you feel more comfortable and confident during your workouts, which can lead to better results.

Section 8: Cost-Effective
Mobile personal training services can be a cost-effective alternative to traditional gym memberships or personal training sessions. With mobile personal training, you only pay for the sessions that you book, which can be more affordable than paying for a gym membership or a personal trainer at a fitness center. Additionally, you don’t have to worry about transportation costs or investing in expensive gym equipment.

Section 9: Motivation
Working out alone at home can be demotivating, especially if you don’t see results right away. However, with a mobile personal trainer, you have someone to provide motivation and encouragement throughout your fitness journey. Your personal trainer will celebrate your successes with you and help you overcome any obstacles or setbacks that you may encounter.

Section 10: Conclusion
Mobile personal training services can be a great fitness relief for people who prefer to work out at home. With convenience, personalization, accountability, safety, flexibility, privacy, cost-effectiveness, and motivation, mobile personal training offers a unique and effective way to achieve your fitness goals. If you’re looking for professional guidance and support for your home workouts, consider booking a mobile personal training session today.

Call 610 401 3 six two 0 or message today MMAXOUT[at]live.com for more info…

Bruce Fit Boss Home Gym Contractor Help Build Over 1000 plus home and business gyms

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Family Fun Fitness

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Custom Home Gyms

Are you ready to turn that unfinished room, basement, garage, shed, or patio into a functional gym 

Home Gym Contractors

We helped redesign and build over 200 Professional Gyms Worldwide. We specialize in building CUSTOM home gyms, let’s make your dreams come true. Call now to schedule your FREE Consultation. 

Being one of the TOP Trainers Worldwide & teaching over 500,000 people during my career, you will totally feel confident that your new home gym will be 100% professionally designed & created for your workout needs.

Our functional fitness workouts and custom home gym setup/layouts guarantee you the most effective results possible in just 30 minutes.

—> View Home Gyms <—

Weighted Ab Drop

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Lower Weighted Ab Drops Oh My

So You Want Lean Abs Or Maybe A Six Pack?

If you were to ask anybody which muscle group in your entire body you could work to get the most optimal benefits in the shortest time span, they would tell you without hesitation, ‘the core.’

 Strengthening your core reaps tremendous benefits!

A strong core is the single most important component when it comes to fitness.  Your core, the abdominal section is typically the main focus in a workout because this muscle group acts as the center of your body and helps you utilize every other part of your body to maximize efficiency.  

The core consists of all of the muscles in your abdominal and lower back areas.  Your core is about more than just your ripped six pack, it’s your body’s powerhouse!  It facilitates movement as well as houses your inner most important organs.  These muscles all work in harmony to provide stabilization in order for your body to transfer power to your upper and lower sections of your body.  

Are You Into MMA? Without a strong core kicks will be weak and punches will be seemingly powerless.  

Strengthening your core, your abs and your lower back not only improves posture but it enhances your workout performance.  Strong abs will not only make you look unbelievable but it will improve your workout by 110%!  

Your kicks will become stronger, your punches more powerful and your workout more effective!

Need A Trainer? —> I Love My Fit Body

Mobility & Strength Drill

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There is absolutely NO fitness machine that can work abductor muscles in this manner by pulling you away from the midline of your body at the same time your adductor muscles perform the opposite direction all while creating flexibility and building strength.

The abductor & adductor fly is an exercise performed in a certain manner as shown in this video for strengthening the inner and outer leg muscles. Having a weak abductor and adductors are the single most common issue as we get older starting at the age of 40 and above.

Start with 2-3 sets of 10 repetitions, make sure your form is correct then start building up to several sets of 100 repetitions. As you get better and stronger you can add ankle weights starting at 2 PDS and drop the number of sets to build back up to 100.

Once you reach 100 reps again add a few more PDS to your ankles and start the process all over again.

Weighted Bicycle Abs

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The weighted bicycle is a great exercise to add to your workout program

Six pack workouts! Dramatically improve sports and training performance and say goodbye to lower back pain.  Learn exercises that directly target the muscles of your core.

Building a core takes more than just a few crunches. Developing a strong core means building both core stability (the internal muscle closest to the spine) and core strength (think ‘six pack’ abs).  It’s most important to build core stability before strength.  When you’ve achieved a strong core, everything else will simply fit into place on top of it.  Your overall fitness will improve and you become less prone to injury.  Throughout a workout, most movement starts at the center and moves outward.  A rock solid center will help ensure that your movements are both strong and pain free. 

We will give you top secret, never seen before core strengthening workouts that will change your body and change your workouts.  

•Flatten and strengthen your abs

•Stabilize your lower back

•Improve balance and coordination

•Enhance flexibility

•Promote better breathing 

•Strengthen the body

Our workouts will do all of the above plus more!  We will maximize your workouts and improve your sports playing capabilities.  

Or Call 484 998 8144 Today

Squat Thrust

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How To Perform A Proper Squat Thrust

Personal Fitness training has both it’s benefits & it’s weaknesses.  On average, about 97% of personal trainers follow a template to train clients with.  Most trainers do not take into consideration individual clients’ specific goals.  In turn, this results in a decline of personal training.  Most of your franchise gyms & health clubs find it difficult to maintain a client base due to the fact that that their clients are not achieving the results they are aiming for.  As a trainer, you cannot give your clients cookie cutter templates and expect them to achieve the best results possible.  What works for one client most likely will not work for another.  Each client is different and requires their own specific format in order to achieve their goals.

Each person trains at a different level.  The Fit Boss considers all aspects of each client.  From a very specific and detailed observation of these clients, he customizes tailored plans each person.  These clients not only receive custom fitness plans catered to their goals but they also receive a unique healthy eating plan to aid in attaining the best results possible.  As a client of the Fit Boss, you will share very detailed, specific information on your goals and what you wish to achieve.  After consulting with you about your goals, he will create a completely custom plan for you.  The Fit Boss Success System has worked for each and every one of his clients.  This success system has been so successful for so many people that he has taken his business online.  Having to turn down personal clients because he is already at his max, has made him realize that he needs to come up with another way to help people.  The Fit Boss online custom plans have been just as successful as his one on one personal training. 

Knowledge leads to stature.  The Fit Boss has climbed to such high status in the fitness industry that he is now teaching other trainers the secrets to success.  Being the top trainer in the industry, he is now sharing with other trainers,  the system of his successful program to a small group which he calls high performance trainers.  These high performance trainers are learning how to build a client base and successfully create custom plans tailored to their clients needs.   

Contact Today for Small Group Sessions and Personal Training

484 998 8144 or I Love My Fit Body

Proper Kettlebell Swing | The Right Way

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Need convincing to add more kettlebell to your life?
Kettlebell exercises combine cardio and strength training for a time saving calorie burn.  The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises.   More research has found that regularly exercising with kettlebells significantly reduces back, neck and shoulder pain by strengthening core and upper body muscles.

Wanna stay young, strong and full of energy, Bruce Fit Boss will show you how —> I Love My Fit Body

YOU’LL FIRE UP MORE MUSCLES WITH EACH SWING.

One of the biggest mistakes novices make with kettlebell training is not taking a session or two with a certified trainer. The trainer can help you to learn proper form as well as be more creative with the movements. Sure, you can hold the weight in front of your chest as you do squats or lunges or use it to do arm curls, but if that’s all you do, you’ll be missing out on all the incredible three-dimensional movements it’s made for—and the effects those exercises can have on your body. By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into big powerhouse muscles (like your legs and butt) and smaller stability muscles (like your abs) throughout the workout.