MMA warm up or conditioning routine

Here is one of my basic warm up or conditioning drills for MMA fighters. It can also be done easy during travelling. You just need a rubber band and a jumping rope in your suitcase. As weights you can use small water bottles.

Workout time is 1 minute, then 5 to max. 10 sec. for position change.

For warm up, doing the routine one time is enough. For conditioning, do as many rounds as you like. If you have any more favorite drills just add them to the routine, be creative.

Video:
http://www.youtube.com/watch?v=laW02uzfuWo

• Rope skipping

Rope skipping in your favorite style
• Crouch jump

One jump legs inside, one jump legs outside of your hands.
• Bridging with rubber band

Bridge explosive to left and right side.
• Lunges

Deep lunges with left and right leg.
• Push ups

Push ups, if have no grips ,don´t mind.
• Latpull with rubber band

Pull back and up your ellbows.
• Boxing with weights

If have no weights, just take small waterbottles.
• Squat and curl

Deep squats and strong curls.
• Ground and pound

10 strikes, then change position and 10 strikes again..
• Crunching bug

Deep contract and work with your abs.
• Pelvic lifts

Lift up your pelvis 10 times, then change the leg and 10 times lift up again....
• Hindu push ups

5 times roll forward, 5 times roll backwards....