Warm Up:
- Hug your right knee for 15 seconds, then switch legs
- Bring your feet together, keep your legs straight, and reach for your toes for 30 seconds
- 15 jumping jacks
Mobility Exercises: It is important to have great mobility and flexibility for any form of mixed martial arts. The following exercises will help you improve your mobility and flexibility.
- Side Lunges Stretches (10 seconds each side)
- Stand with your feet slightly wider than shoulder width apart
- Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle while keeping the other leg straight and stretching the groin
- Return to center and switch sides
- “Bring It Around Town”s (10 seconds each direction Karate )
- Stand straight with feet shoulder width apart
- Put your hands on your sides and make a circular motion with your hips
- Kneeling Pose (20 seconds)
- Sit on the back of your heels and stretch out the front of your feet/ankles
Karate Movements: It is important to remember that someone can only become a master mixed martial artist if they devote many years to the sport. The following exercises will introduce you to some basic mixed martial art movements.
- Standing Wall Punches (10 reps each side)
- Stand and face a wall with feet slightly wider than shoulder width apart
- Perform a basic punching motion towards the wall but do not hit the wall
- Alternate arms and breathe with each punch
- Front Kicks (10 reps each side)
- Keep your arms up in front of your chest
- Stand with one foot slightly ahead of the other, shoulder width apart
- Rotate forward and lift the knee of your back leg as high as you can
- Once your knee is lifted, straighten your leg as best as you can
- Perform 10 kicks on each side
- One Leg Punches (10 reps each side)
- Stand straight with your arms in front of your chest and feet together
- Lift one knee slightly up, raising your foot off of the floor
- Breathe and balance
- Perform 10 air punches on each side, then switch
Cool Down:
Find a seat on the floor or on a couch or chair. Make sure your back is nice and straight. Close your eyes with your hands on your lap. Take 10 deep breaths. Repeat if needed. You’re all done! Great job! Make sure you drink some water with a healthy snack.