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    Body Building
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  • Shoulders and Back:

  • Upright Cable Row.

  • Front Barbell Raise.

  • Cable Front Raise.

  • Machine Shoulder Press.

  • Leaning Dumbbell Lateral Raise.

  • Cable Rear-Delt Fly.

  • Arnold Dumbbell Press.

  • Smith Machine Upright Row.

  • Chest:

  • Barbell Bench Press.

  • Flat Bench Dumbbell Press.

  • Low-Incline Barbell Bench Press.

  • Machine Decline Press.

  • Seated Machine Chest Press.

  • Incline Dumbbell Press.

  • Dips For Chest.

  • Incline Bench Cable Fly.

  • Bicep and Tricep:

  • 1) Tricep Dips.

  • 2) Rope triceps pushdown.

  • 3) Dumbbell Overhead Extensions.

  • 4) Preacher Curl.

  • 5) Reverse Cable Curls.

  • 6) Dumbbell Hammer Curls.

  • Legs:

  • Barbell Deadlift.

  • Dumbbell Rear Lunge.

  • Hack Squat.

  • Seated Leg Curl.

  • Leg Extensions.

  • Seated Calf Raise.

Mixed Martial Arts

 

Warm up/Stretch : Instructor (15 min)

Stations : Solo,Partner,Team (35 min)

Sparing : Partner (limited)

Cool down : Team (10 min)

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Mixed Martial Arts station workouts by rounds:

2 rounds - Shadow boxing (warm up)

2 rounds - Jump Rope (footwork)

2 rounds - One, Two, Three Drill (technique)

2 rounds - Heavy Bag (strength)

2 rounds - Take down/ Sprawl (wrestling)

2 rounds - Sweeps/Submissions (Bjj)

1-5 mile   - Sprint, Jog , Walk (conditioning

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 Weight loss

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Lunges
Burpees
Squats
Double Jump
Mountain Climbers
Jump Rope
Body-Weight exercises
Kettle bell Swings
Running
Jogging 
Walking
Stairs

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