Vigor Ground Training Session: MMA Workout (Metabolic Mayhem Assault)

Every once in a while we’ll showcase what some of our training sessions look like.This time around Adrian put together a workout that would be appropriate for one of his Fast and Furious Metabolic small group personal training sessions.The workout consists of dumbbells, kettlebells and a sandbag and it IS fast and furious, full body based and not only works a ton of muscles it is density based and you will do a lot of work in a short amount of time which will also set you up for burning calories 24-36 hours after the workout (because of something called EPOC – Excessive Post Exercise Oxygen Consumption...don’t you just love scientific words sometimes?!).

Adrian created this BOSS workout so do it!

The exercises are combinations and complexes and some of them are self-limiting (meaning if you do them with bad form you will HAVE to stop) which ensures focus, great form, and more muscles working (especially engaged core), while some use implements that are odd, which create instability and chaos (sandbag), which then means you have to brace and work more muscles to control the load (this makes a lower weight feel heavier!).Try this training session and see how fun, challenging and effective it is and let us know if you’d like to try it out with us coaching you at Vigor Ground Fitness and Performance.

Here is the MMA workout:

1) Single Arm Kettlebell Clean to Catch to/from the Ground 8-10/side2) Ultimate Sandbag (USB) Complex:Clean & Press x 8Clean to Fist Front Squats x 8Speed Cleans x 83) Dbl KB 1 1/2 Goblet Squats x 84) DB RDL/Row Combo x 105) KB Complex - 1-Arm -R/LSwing x 2 to Bottoms Up x 1Swing x 1 to High Pull-SnatchBottoms Up Front Squat**Repeat on other sideRepeat the entire sequence x 3-4 more rounds

Here is the video with the exercises:

Put it to work and...enjoy!If you’re looking for a Maple Valley Gym, East Renton Highlands Gym or Newcastle Gym that is about results and relationships and focuses on creating a specific plan for you to no only achieve the results you want but also address the foundation that creates those results; habits, lifestyle, behavioral change – so that you can not only achieve the results but also keep them, then apply for this no strings attached strategy session that will help you outline a blueprint for you success and see if we’re the right fit for you.