MMA Full Body Conditioning Routine
The flying side kick is a beautiful kick to master. It’s mostly a show kick, seen frequently in movies, TV shows, and demonstrations.
In a real-life self-defense situation, this type of kick likely won’t be used — unless you need to rush an offender from a distance (for example, if you witness someone mugging your grandma) and they appear bigger and stronger than you.
This kick is executed by entering into it with speed: a bolt, run, or jog — though it can also be done from walking or stepping into it. The faster your entry, the more explosive the kick. In demonstrations, the flying side kick is often used to break boards, and it’s best practiced against a heavy bag.
MMA (Mixed Martial Arts) fighters are among the fittest and strongest athletes on the planet. They need the endurance and power to go for five-minute rounds, five times, and still have something left in the tank.
It’s no surprise that MMA conditioning routines are some of the most sought-after. A typical MMA routine develops strength, power, quickness, endurance, flexibility, agility, balance, coordination — and serious mental toughness.
Here’s a 30-minute MMA full-body conditioning and strength routine to help you build that next-level fitness.
Join the Newsletter – It's Free!
The MMA Routine
This routine is made up of five five-minute rounds. Perform as many reps as possible of each exercise for one minute. Rest for one minute between rounds before moving on.
ROUND 1 — Five minutes
Side pushups (right side): From a pushup position with hands together under your chest, move your right hand out wide. Lower your chest to the floor, press back up, and repeat.
Side pushups (left side): Same as above, left hand out wide.
Wall sits: With your back flat against a wall and arms crossed, slide down until thighs are parallel to the floor. Hold for one minute.
Weighted Swiss ball crunch: Hold a plate to your chest while lying on a Swiss ball. Crunch forward slightly, pause, and return.
Sprawls: From standing, drop down, place hands beside your toes, kick feet back to plank, return feet between hands, and stand.
ROUND 2 — Five minutes
Barbell push presses: Hold a barbell with an overhand grip. Dip at the knees, press overhead explosively, lower, and repeat.
Spiderman pushups: Lower into a pushup while bringing your knee toward your elbow. Alternate sides.
Medicine ball sprawls: Hands on a medicine ball, perform a sprawl, bring knees in, jump up with the ball overhead, squat, place the ball down, and kick legs back to plank.
Russian twists: Sit with knees bent, rotate side-to-side with a medicine ball, touching the floor each time.
Box jumps: Squat slightly, jump onto a box, land softly.
ROUND 3 — Five minutes
Explosive pushups: Lower into a pushup, explode up so hands leave the floor.
Single-leg sprawls (right side): Stand on your right foot, lower down, place hands beside toes, kick left leg back to plank, return.
Single-leg sprawls (left side): Same as above, left foot base.
Pistol squat (right side): Right leg raised, squat as low as you can, return.
Pistol squat (left side): Same on the left.
ROUND 4 — Five minutes (Championship round)
Wide-grip pull-ups: Overhand grip wider than shoulders. Pull up until bar touches upper chest, lower, repeat.
Front squat: Barbell on shoulders, squat until thighs are parallel, push back up.
Medicine ball slams: Slam the ball down using full-body force.
Bear crawls: Crawl forward on hands and feet 15 yards, then crawl back.
Jumping lunges: Lunge, jump, switch legs mid-air, repeat.
ROUND 5 — Five minutes (Final round)
One-armed sprawls (right side): Left arm raised out, lower down with right hand centered, kick legs back, return.
One-armed sprawls (left side): Same on the other side.
Plyo box pushups: Hands on two boxes. Drop hands to floor, push up explosively, return hands to boxes.
Alternating medicine ball pushups: Push up with one hand on ball, roll ball across, repeat on other side.
One-armed single-leg sprawls: Alternate sides, do as many as you can to finish strong.
Get Exclusive Tips – Sign Up Here
Quick Reference: MMA Conditioning Routine
| Round | Exercise | Duration |
|---|---|---|
| Round 1 | Side Pushups (Right / Left) | 1 min each side |
| Wall Sits | 1 min | |
| Weighted Swiss Ball Crunch | 1 min | |
| Sprawls | 1 min | |
| Round 2 | Barbell Push Presses | 1 min |
| Spiderman Pushups | 1 min | |
| Medicine Ball Sprawls | 1 min | |
| Russian Twists | 1 min | |
| Box Jumps | 1 min | |
| Round 3 | Explosive Pushups | 1 min |
| Single-Leg Sprawls (Right / Left) | 1 min each side | |
| Pistol Squats (Right / Left) | 1 min each side | |
| Round 4 | Wide-Grip Pull-Ups | 1 min |
| Front Squats | 1 min | |
| Medicine Ball Slams | 1 min | |
| Bear Crawls | 1 min | |
| Jumping Lunges | 1 min | |
| Round 5 | One-Armed Sprawls (Right / Left) | 1 min each side |
| Plyo Box Pushups | 1 min | |
| Alternating Medicine Ball Pushups | 1 min | |
| One-Armed Single-Leg Sprawls | 1 min |
Final thought
Push your limits, stay consistent, and discover just how powerful and resilient you really are.