Jen Hamel, Edmonton Fitness Trainer

I have created an MMA inspired workout for all of you who love MMA but don't want the Full contact you see in the Octagon. Learn a few authentic training moves to satisfy your passion for Full contact Mixed Martial Arts.

Start with 5 minute full body warmup

1 min stair runs

1 min jump rope

30 sec sprints

1 min jumping jacks (alternating arms)

repeat for 15 minutes

Perform 1 set 12-15 reps

1. burpies

2. jump squats

3. drop, roll & jump ups

4.Army crawls

5.Piggy backs

6.frog jumps

Finish up with (2) 2-3 minute intervals

Jab, cross, inside leg kick

hook, upper cut, round house kick

Jab, cross, jab, knee block

cross, jab, jab, superman punch

roundhouse, roundhouse, cross, hook

this will give you the feel of a fighter without the black eye or fat lip.