MMA Home Workout 1 · 26 Min POV · Guard, Jab, Cross & Technical Stand-Up

Before intense exercise, if you have any doubt about your health, ask a doctor. Stop if it hurts. You need a mat (or a carpet) about two meters by one: the sprawl, the hip escape and the bridge happen on the floor. Ground strikes go on a thick cushion or a rolled-up pillow, never on the bare floor. Shoot without diving: the knee goes toward the floor without hitting it. MMA, session 1 of 9 of the first colored grade program (yellow): 26 minutes of first-person (POV) training, solo, to music locked to the beat. Hit the targets on the beat, drop on the signal (level change, shoot, sprawl), go to the ground (hip escape, bridge) and stand back up in your guard. The beat lane at the bottom shows every strike and every move coming, and the fighter does them with you. What a video can't replace: partner work, which is half of MMA (finishing a takedown, passing the guard, sweeping, submitting, defending), a coach's eye, and the grades, which are earned in a club. The video prepares the moves; for the rest, walk into a club. The place: the fight club. 0:00 Intro 0:15 Warm-up 3:15 Technique 5:15 Shadow 6:45 Heavy bag 9:15 Solo wrestling: level change, shoot, sprawl 12:15 Ground: hip escape, bridge, stand-ups 15:15 Ground and pound 16:45 MMA round 1 18:15 MMA round 2 19:45 Conditioning 24:15 Cool-down 25:55 How hard was it? The gyms, the music and the visuals are AI-generated. No voice: the signals are on screen, with a whistle. EARN YOUR NEXT ROUND.