MMA HIIT Workout – Advanced HIIT for Mma Training


Use This MMA Bodyweight Workout For Fight Endurance

Video taken from the channel: Phil Daru



Video taken from the channel: Nick Drossos


MMA Bodyweight HIIT Workout Fat Burning Cardio

Video taken from the channel: Blue Star Nutraceuticals


15 Minute KILLER Home Workout For Fighters (Body Weight, HIIT & Shadowboxing)

Video taken from the channel: Sean Fagan


15 Minute KILLER MMA Shadowboxing Workout

Video taken from the channel: Jeff Chan of MMAShredded


Mixed Martial Arts HIIT Train like a MMA Fighter

Video taken from the channel: FitnessBlender


40 Min MMA Workout Routine MMA Training Exercises UFC Workout BJJ MMA Workouts Mixed Martial Arts

Video taken from the channel: HASfit

With advanced exercises geared towards Mixed Martial Arts (MMA) fighters, this High Intensity Interval Training (HIIT) routine will challenge the aerobic and anaerobic threshold of even the most hardcore fighter. Though this HIIT MMA workout routine for endurance is not for the beginner, as many of its exercises. Mixed Martial Arts has become a huge hit with a great many people. Needing skills from many different martial arts, MMA is also an ultimate test of strength, stamina and agility.

Check out the video below for one MMA HIIT workout. For this MMA training routine you will need any kind of weight (a dumbbell, kettlebell, etc), and a sturdy chair. We use a jump rope all through the routine but if you don’t have one you can easily sub out a bodyweight exercise – think something as demanding as burpees, or high knees, or as easy as. HIIT is an enhanced form of interval training.

It alternates between short and intense bursts of exercise, and less intense recovery periods. For example, you could be sprinting “all out” for 1 minutes, then jogging for 30 seconds of recovery, and repeating the. And that’s not just physical endurance. This routine takes a ton of mental fortitude to push through fatigue, which will develop the mental toughness you need to get through a brutal MMA fight.

How to do it. The workout consists of a warmup, a circuit workout, and an additional set of grip-strength moves. The circuit workout comprises five stations, each with its own set of exercises designed to be done. 45 Min MMA Workout Routine MMA Training Exercises UFC Workout Mixed Martial Arts BJJ MMA Workouts Duration: Advanced HIIT And Strength Workout Part 2 Duratio. For the workout, perform each move for 50 seconds and rest for 10 seconds in between each move.

Do the entire circuit three times for an intense full-body workout worthy of. It supplements your Muay Thai, BJJ, Kickboxing, Boxing and/or MMA training: Finally, circuit training is also excellent for supplementing your Muay Thai, BJJ, Kickboxing, Boxing, and/or MMA training. HIIT workouts will increase your stamina over time and allow your body to become comfortable with recovering from powerful bursts of movements, which will help you during combinations, drill work and. The Professional Karate Institute Mixed Martial Arts is home to the unique style called Ju Ki Do.In addition to being the exclusive place to train in Ju Ki Do, PKIMMA also offers a wide variety of training to promote the development of fitness, self-defense and character.

PKIMMA has 3 locations in Castroville, San Antonio, and Helotes, along with a sister school founded by Sensei Paul Haben in. Modern Warriors, prepare for combat!Today we have a killer high intensity Mixed martial arts, kickboxing, Muay thai, taekwondo, karate, BJJ, jujitsu cardio workout, who also serves as a.

List of related literature:

Lawton, T.W., Cronin, J.B. and Lindsell, R.P. (2006) Effect of interrepetition rest intervals on weight training repetition power output.

“Sports Rehabilitation and Injury Prevention” by Paul Comfort, Earle Abrahamson
from Sports Rehabilitation and Injury Prevention
by Paul Comfort, Earle Abrahamson
Wiley, 2010

You could also alternate between this workout, Super Strength, and Extreme Endurance to train every key muscle quality within a given training week.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Instead of throwing a bunch of these terms at you, I’m going to make it much more simple by breaking training into two phases, General Preparation and Specific Preparation.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

(For more information on the proper methods of training and sequencing, see the entries Periodization and Resistance Training.)

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

I believe the best of these is high-intensity interval training, which I have discussed last.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

The intensity of circuit training can be progressive, making it an extremely effective format for HIIT workouts.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

But for those who want to throw some spice into your regimen, here are some of my favorite training techniques.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

The high-intensity training includes several essential workouts that challenge me week in and week out.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Once you feel you have mastered these, you can consider adding resistance strength training (RT).

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

If you are not competing indoors, you could complete a three-month periodized strength conditioning program.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Alexia Lewis RD

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  • @Jeff Chan of MMAShredded Thanks for the workout, I’ll be sure to use it when I have proper form, but right now I don’t even have proper stepping, crap.

  • I had a heart attack about 2yrs ago I came upon your videos and I lost 10 pounds thank you! I’m not an expert but still learning. Thank you again

  • Thanks Jeff! Workout was great and love the combos!

    I found it a little hard with transitioning to each different set on my first attempt at following you. I had the video playing along and the timer would be down 10 seconds already by the time you finished explaining the the combo so I felt I didn’t get the full 30 second workout. I’m sure that after a few tries, I will know what is coming up next but this could be something to consider for the next video.

  • Your body is like the dream body for me. If this workout helps me to get a body like that, then I would definitely do this workout everyday.

  • when I do shadow boxing I prefer not to leave the kick halfway because after a some minutes it is better for the knee of the other leg

  • Came across this video’s last nite,and tried today evening, honestly speaking I did it with so ease, is my stamina good? I don’t know,I have been training myself boxing with conditioning workout through YouTube since for the last 3 months with break on Sunday only.

  • At about 15:14 I was spent. Granted, I’m somewhere between “beginner” and intermediate. And did a 20 minute workout before this. But I’m writing this comment so I can see where I left off before, and try to get at least 7 more minutes in. Then build from there. Brutal workout. Great job.

  • I’m a 10 year mma vet who was skeptical of this but needed a low impact high intensity workout that could compliment my actual mma training. Have to say I couldn’t recommend this workout enough and it’s a great supplement to my training. Keep it up man!

  • Thanks for the video. All my life I have been ridiculed, told I’m dead weight and useless. I was diagnosed with autism later on in my adult life, see my best friend just recently became a manager and was working on securing me full time employment which I now have.

    Long story short, my plan was to join a Muay Thai gym but obviously the situation threw a wrench in my plans.

  • I did the 40 min workout but took to many tests than I’d like to admit but I am so sweaty I can ring out my hair. Thank you for this awesome workout

  • Me: Wondering what it takes to be a successful professional fighter?

    *Watches video*:

    Also Me: JESUS. Fighter Of The Decade ladies & gentlemen.

  • Hey Sean, i was Thaiboxing in a Club like 1 year before Corona curfew, 3 times a week. For homework, i watched your video and i learned really important stuff from you. When i am back at my Club, i’d like to introduce this as a warmup in my Club because they train much too less footwork there. Do think its ok to just warmup about 15 mins skipping, some crunches and pushups before starting your 15 mins workout?

  • i just started working out, i am 16 and mann its just been 14 minute’s and i am feeling like im gonna pass out ��
    Thank you so much for such a great ❤ workout ������!

  • Great workout i love it i hope u guys bring out more as time goes on i also got ur 8 week workout plan too! Thank u both for all these good exercises

  • Should I stop the workout when I get completely tired, like no more energy to further push myself? lol, I’m almost past half the workout and I just can’t continue oh my gosh! Gonna give it another try later in the week.

    edit: made it till 30 mins!

    edit 2: I completed it what the hell hahah

  • You know, the comment of yours about what you think about before you go to sleep and after you wake up got me thinking. What is my answer to these?

    Nothing, really. I spend my days without something important enough to think about at these pivotal times. And I didn’t even notice.

    So I’m going to start writing my goals down and chase them with focus. Thanks for the workout and the realization, Coach.

  • Hi Sean, I don’t practice muay thai but I just recently started getting back into shape and your videos are superb. Keep up the good work and looking forward to your other videos, thank you!!

  • I think he condition trained Porier through some of his fights. I remember he was in UFC embedded when Porier was preparing for Khabib.

  • Fantastic workout set! Been training for 15 years and I enjoyed this as much as anything I’ve done. Felt that I kicked much higher, which is a great achievement during quarantine. Look forward to going through your whole catalog.

  • Man I wonder if you could get the audio recording of this on soundcloud or something of the sort! I don’t have enough data to play this video, but would love to hear you walking us through the workout when i’m out at the park and don’t have wifi! Great video!

  • Bro rn I’m on a journey to improve my mma skills and learning different techniques I’m 13 and you’ve in inspired me even more than I already am now I’m setting a goal to do this workout everyday without stopping no days off��

  • You probably answered this before, but do I do this 7 minute hiit workout once per day or two per day?

    Edit: I’m 5’9 and weigh 216.

  • This is definitely what I’m looking for, Thank you! My daughter and I will work on this together during quarantine lockdown!������������

  • With all my local MMA gyms closed at the moment because of the Pandemic, this is the next best thing, had a great workout.
    Thank you for making it free, I am joining your Patreon to chip in some support.

  • What a great program!!! You got great physic yourself brother!!! I have high blood pressure problem for which i take a low power (20mg) tablet daily it keeps my bp in control. Wanted to know if i should try this or not? I really want to get into shape.

  • Anybody tried the Episoketren System (just google it)? We have noticed several amazing things about this popular training program.

  • I think I’ll go ahead and convert this to MP3 so I can add in the 30 second or 60 second breaks in between so I can just blast it in the garage without having to touch the pause button. And like Bas says, you always have those people who want to take a shadowboxing workout and do it on a bag…

  • sehr cooles workout und mega anstrengend.
    was ich auch für zuhause empfehlen kann sehr gute workouts

  • Respect for this work out! But I would like to see a defensive work out…slipping punches, defense against low kicks..Greetings from Colombia South America…

  • Fantastic workout. But a few questions.
    *why do fighters almost NEVER clench their FISTS when shadowboxing?? You even say “throw real punches”. Maybe that’s why fighters break their hands so often? because “in the heat of the fight you don’t rise to the occasion, but rather you drop to the level of your training”, so their lazy workout technique costs them their money makers?
    *why throw more than 2 punches without stepping in between? Can’t expect the opponent to stand in place. Maybe that’s why most fighters only throw 1 punch at a time in real fights, because the opponent moves, so they can’t continue their beloved static combos?
    * why turn your back to your opponent after the roundhouse kick? Terrible habit to learn. Gotta train how to recuperate balance after those kicks: side-step with either leg to open up the switched stance, and/or retract the lead new leg back to the previous stance.

  • Thanks Jeff, I’m stuck in a quarantine place alone for two weeks, this content is so useful for inspiration, and motivation for solo training.

  • I really enjoy this trying to get back in my old Marine and fighting shape at 51. This had been the mentally for but what is up with the commercials between rounds? I know you need to make money but the ads bring such a bad vibe. Hope you can figure out a different way.

  • Nick, attack him with a knife( I mean, someone stronger than him of coruse). Let’s see what would happen. Both of you helmets and let’s go!:D

  • you need to work on your second wind try running, also your kicks look weak and no power. In this workout you are breathing hard, you shouldn’t if you claim as a fighter

  • hey man you train with weights too much your begining to pick up bad reflexes.. like throwing slower, heavier, less effective and not ON point.

  • Can’t believe I’m just coming across your channel. Don’t forget to mention to keep your hands up! With these kinds of workouts, it’d be easy for someone to drop their hands!

  • Hey guys, hope everyone is again staying safe during these times. If you didn’t check out my other free workout video that requires NO equipment, watch it here:

  • Thanks bro needed this second time this week I did this its keeping me sharp keep the vids coming really like the forward momentum and galloping combos

  • You are a genius. Perfect conditioning workout for beginners and intermediates after a training session or as a complete warmup. Thank you!

  • I like the vid and the workout really help out alot. I’ve been doing the program for 2 weeks now and help it help me to improve my cardio. Thank you!��

  • Hell yeah this workout was fantastic! Couldn’t really get the Turkish getups, but other than that, it was a great and challenging workout. Thanks y’all!

  • Got a question: do I have to repeat series 1 3 times and after that series 2 3 times and so on. Or should I do exercise 1,2,3 from series 1 then 1,2,3 from series 2 and so on

  • Hey man, just went full-send on this work out! Great stuff you got on this channel, definitely hit the subscribe button! Wish you the best brother!

  • Wow that’s definitely what I was looking for my daily train in the hill!!! I also usually roll up a rubber mat on a tree and take my gloves with me and then use it as a bag…Greetings from Italy. Thanks

  • I am srilankan and have completed training in kickboxing and followed your all video lessons can you give me a oppurtunity to join mma fighting after the corona pandemic plese reply me..

  • Yess! Every time I’m about to work out or think about working out, you upload a video! Your workouts are lifesavers in this quarantine.
    Stay safe! Check out my music channel,subscribe�������������� #workout #motivation #fitness #training #goodluck

  • First time working out with you coach and it was AMAZING! I’ve been focusing on my boxing as of late but now beginning to incorporate Muay Thai. This workout was perfect for my conditioning as well as using Muay Thai movements. Can’t wait for more!! Much respect!!

  • I didn’t think I can do it got tired but everytime I thought to myself if u can I can and I did it without a break thanks awesome work ready make my mma amateur debut

  • Great routine! Thanks for sharing!
    Got one question though:
    Can you please provide a low-impact alternative for the following exercises?
    Ninja Hop Tuck Jumps
    Single Leg Plyo Box Jumps
    Back Lunge Into High Knee Jump

    Thanks a lot!

  • Done this workout today 3 sets with 1 min rest between series. Felt sick half way through. I’ve competed in mma and bjj tournaments and this workout is the closest I’ve come to replicating that instensity outside of live sparring. Thanks dude, this will definetly be part of my weekly workout routine during lockdown!

  • Thanks a lot for this. I have been on Codeine and Xanax for last 3-weeks of Quarantine. Started my regular Shadow-Boxing from yesterday. Can’t wait to hit up this workout at my terrace. Love from INDIA.

  • I started doing muay thai in November (just to say in shape). I feel like just when I was getting good I got put on punishment. Thanks a lot for these videos.

  • Literally awesome it’s kinda hard nd difficult for me to keep up in the first few weeks. But got used to it but hard workout is what I need nd like to do to easy nd comfy dosent feel right always need something I cnt do

  • Tried on a grass slope just like this. When I added in the roundhouses the footing made me feel like a drunk hobo fighting a ghost. Then I ate a face full of grass after a rear low to lead head kick in front of a bunch of bar bros. Well I got up and finished my workout but let’s just say my park shadowboxing career was over lol. Kudos to your amazing balance ��

  • Attended my first Muay Thai class today. It was INTENSE! Puked twice lol but I kept pushing. I watched some of your videos on repeat a couple weeks leading up to the class and they really helped me! Unfortunately because of covid it’s only once a week for now but man I can’t wait to go back

  • Awesome workouts Sean thank you. My son is a fighter and he’s following you. He did your 20 minute shadow drill all last week, and did this today in lockdown. Both work a lot of the strikes, defences and counters so are keeping him feeling fit and sharp so thanks very much.

  • My own workout has gotten super stale, so this is a great addition, esp during quarantine! Cheers for this, though my muscles are cursing you out. ��

  • Mma strength and conditioning should be kept simple like this not everyone has access to kegs bodyweight is better and king either way

  • It is the best workout to pergorm….got me drained…..can anyone tell me how many calories does it burns in 1 round……looking forward for more videos������

  • Wow this was brutal but felt great after. Love the jewels of wisdom: the workout does not begin til you want to quit and the best line when talking about motivation about slip sliding into dm’s ��. Cracking jokes while crab walking, you are awesome defined

  • I learned how to fix my boxing form mostly through shadow boxing, so I’m guessing this should have a similar effect in MMA. Thanks Jeff I’m gonna give this a try.

  • Great workout! It especially helps my cardio, since I usually train 3 min rounds. It also gets me out of my comfort zone with some of the combos I’m not used to and it’s fun to change combo every 30 seconds. Thank you!

  • Is anybody else sweating there balls off? Anybody else feel like they blew out bpth knees freakin enjoyed that very much every night i should get this weight down thank you

  • I’m pretty sure the workout is hardcore, but can you eyeball if the workout burns a comparable amount of calories as ‘boring, steady state cardio’?

  • That was fantastic! Really tough and varied. I especially enjoyed the wrestling-inspired floor work, & your motivational words helped push me till the end!

  • I already told you. we must kill the bad fat and belly first to get the 6 pack. And the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. have a look here

  • Dancing is one of the most joyful ways one may express physical freedom. For it allows one to demonstrate their understanding of self control, discipline, loyalty, devotion, appreciation, respect, confidence by systematically, expressing flexibility, range of motion, eye hand coordination, timing, balance, explosive power, muscle response, stamina, agility, focused precision, strength, and joyful determination. Which are all fundamental elements of ancient warrior guardian soldier bodyguard protector messengers. Who were on the front line of the greatest empire civilized nations that have ever existed throughout the history of mankind.What is disappointing is people are not performing wearing clothes shoes make up) so forth and so on etc. etc. that is made to the highest standards of quality! Which is organic biodegradable earth friendly. I mean if you care about yourself and planet Earth. You always want to be your best physically, mentally and spiritually.So keep it real by staying raw, wild, naturally hard-core and organically appealing which is truly captivating, absolutely appreciated, respected, desired and spiritually sought after internally and externally for all eternity throughout existence by all the gods goddesses angels of the ancient Royal elite bodyguard soldier warrior guardian protector messenger dominant gentleman superior father. The point is no one can express or receive love or any other emotional desire in its entirety if the don’t know themselves from the inside out. Example most people don’t know that make up leeches into the skin pores and then gets absorbed into the bloodstream overworking the right left kidney stressing out the liver. Overworking all the body’s organs disrupting Hendering the body’s natural ability to be able to adjust adapt respond and recover to any and all situations internally externally. That lack of comprehension physical inadequacies is The primary reason why specialist leading physicians determine unanimously concluded that American women are far more likely to develop thyroid problems versus European women. And that has Nothing to do with charming personality and everything to do with standards of quality. S.R.F.. PHD. Equally as alarming due to those beauty supplies, cosmetics, clothing bug spray perfume made to the lowest standards of quality top scientist have presented the question’
    If 1 billion women are using and wearing petroleum-based fingernails combined with fingernail polish that contains flammable chemicals on a daily basis how many hundreds of thousands of tons of this toxic sludge better known as makeup beauty supplies cosmetics do we have to manufacture mass-produce to meet that supply and demand? As you know we don’t use 100% of anything especially here in America. So where does all that excess poisonous toxic sludge bug spray perfume and up? In our rivers, lakes, streams, ponds, wishing wells, oceans and various other bodies of water burnt off into our airways atmosphere as a poisonous vapor. Not to mention that if makeup beauty supplies cosmetics are not organic biodegradable then they are not earth friendly. Which means when these products leach into the skin pores they get absorbed into the bloodstream which has a physical mental spiritual debilitating effect. For each body has over 60,000 miles of area that blood can travel through within it 60,000 miles of area alone is enough distance to circumference the world twice so what is attractive appealing physically mentally spiritually beneficial about one free lead poisoning their own blood Highway around the world at the same time causing irreversible damage to mother Earth and all the various different forms of life that live within this world. Now having a blood Highway that makes it around the world twice may sound out of this world. However it is minuscule, compared to the fact that if you put a person’s DNA side-by-side strand for strand you will make it to the moon and back three or 3000 times. I can’t remember which one let’s just say for arguments sake it was only three times. That is roughly 750,000 miles that one has the potential of physically proclaiming. Unfortunately if you poison corrupt damage your own blood Highway. It’s definitely not going to have the same effect as if you were properly maintaining get the point? In layman’s terms if life is not free why the hell would death be any cheaper it’s not. The question your feeble minds frail bodies may be able to handle, is who souls and spirits have paid out are picking up the tab on the end results of dirty low-paying jobs that come from outdated power sources, inferior materials, poisonous, toxic substances, pesticides and chemicals that never change their killing composition which means simpleton whether it is a solid, liquid or burnt off into our airways atmosphere as a vapor it is always going to be poisonous debilitating deadly to the body at the same time polluting corrupting devastating to the planet Earth and all the various different forms of life that live within this world. There is no profit to be made in the demise of the world. Even worse primarily due to those dirty low-paying jobs for the last hundred and 50 years or so the mass majority of the population has been living dying yielding the worst spiritual kickback that has ever been manifested from life. Since the beginning of life. Which is sad, pathetic and ignorant beyond retarded considering we have always had the man/woman power, technology, resources, substances and capabilities to create clean high-paying jobs from coast-to-coast that would improve upon and maintain the quality of our air, water, foods, landscapes, working and living environment, every day home products, habitats and ecosystems.

  • I ran 5 miles a day Monday to Sat come home shower then go to work 8 hours go to dinner 2 hours later go to gung-fu studio train 4 hours I fought twice a montr ten years no losses. learn JKD Chinese gung-fu and escrima from well known teachers. on my Sundays I ran ten miles shower go to church relax. help with my second wind to last ten rounds. This 18 minutes you should be ashamed of yourself to call yourself a fighter, you wouldn’t last with a calibar like me. minutes

  • Very Simple but Highly Effective shadow working!Been doing it on my building terrace amidst the Lockdown. Share more such workouts if possible:)

  • Love the workouts man! What are links to shawboxing shred #1 and #2?

    I recommend you label the videos in the same series so viewers can find.

    Keep up the great work!

  • I did another workout earlier that was 30 minutes.  I just did this one and I felt worse then the other one which was longer!  OMG!  I DIED and not sure how but I came back to life.  (poke poke) yeah I am alive!   

  • I loved it!!
    Hello guys….
    I have started a new YouTube channel Karan Kalekar Fitness…… and I need your continuous love and support on this new journey. Hope my videos motivate you to get up and workout everyday because fitness is your first step towards happy and healthy life.
    Go give a visit and subscribe because it’s free!❤️

  • Thank you so much Mr Phil! You are such an inspiration. Keep it up. Big ups from Morocco! Do you have a vid on strength workout for BJJ?

  • Best mma workout, your motivational speech IS the best it pushes me every time. Did this workout many Times and i Love and hate it xD. Thank Coach cozack!!��

  • In my trip to Vietnam I would try to train at a park on a nice patch of grass and I guess the park security would shout at me to get off the grass lol

  • With this material, there is no excuse to stay lazy! Thanks for the combos Jeff, I’m widening my arsenal a lot with your videos and Shane’s.

  • one thing that concerns me is form.. does your form have to be spot on or at least very good for this stuff to be effective?

    ..or is it just more basically about swinging your arms and legs (movement)? I am not very flexible in the legs especially so am intrigued….

  • this workout is so great, i love the the 6 elbow combos. thank you very much for sharing your passion and knowledge, it is undoubtedly effective. i am a kung fu practioner, but the basic skills of boxing and kicking are most important, when i comes to sparring and fighting.

  • Don’t know if anyone will see this, but are these workouts good for everyday use? I’m new to this whole world. I started with the 15 minute, then went to 30, now 40

  • my girlfriends father is good in kick boxer, Taekwondo and a ex army man….i am so happy i don’t know what will happen in future:)

  • If you like these types of workouts then be sure to let me know what you think in the comments!

    Also check out for the complete 5 round workout and an entire workout program.


  • Phil, you’re a great coach. I am from Mumbai, India, and have been following your tips and workouts for a while now. Thank you for sharing your knowledge. Really appreciate it!

  • funny how he said in a month we will balance the teep forever, haha thanks a lot ill balance the teep now forever been a month already

  • Thanks for this video Sean. My wife and I are doing this workout religiously now. Noticing improvements in our teeps. Also the saenchai drills are great to use for pad work as well. Thanks again for this and keep up the great content!

  • Me doing the warm ups oh yeah this isn’t too bad
    Okay now we have finished the warm ups….
    Holy fuck that was just stretching.
    Ahh shit I’m gonna die.