OK this little circuit has made me feel less than conscious a few times…
The key is to PUSH yourself to your limits… that’s why it’s such a short workout – because you can’t push yourself hard during long workouts – you’ll inevitably pace yourself because you know you’ve got to get through it.
Check out the video then read the details after the jump:
Here’s the final video in the 3 video series of brand new bodyweight exercises I learned from the Adam and the TACFIT Commando guys…
The TACFIT Commando program is chock-full of unique bodyweight exercises that will improve your mobility, co-ordination, and core stability… I highly recommend you check the program out…
When I first went through the program I was amazed at the variety of exercises and the quality of video instructions that Scott gives.
Another resource to add to my vast library – my (new) fiancee gets mad at me for spending so much on books and courses but I was taught that investing in your own education always pays off in the end.
Hey, at least it’s not a new purse! (I don’t say this so as not to get in trouble). 🙂
Check the vid:
If you’re still doing standard pushups and you find them easy, upgrade your training and add these variations in there… I guarantee you can’t do as many of either of these variations as you can normal pushups.
=> TACFIT Commando (plus the special bonus below)
Remember the 10×10 MMA Bodyweight Circuit I was telling you about?
Here’s the scoop.
When you pick up the TACFIT Commando program, I’ll hook you up with a copy of my 10×10 MMA Bodyweight Circuit – the workout that kept me in fighting shape while I was on vacation in Costa Rica…
This circuit can be used anywhere, any time, to keep your mobility, strength, power and conditioning up to snuff…
I used it while on the beach in Costa Rica and definitely got some funny looks, but hell, I was the most ripped guy there so whatever. 🙂
But this isn’t the main reason to invest in the TACFIT Commando program, it’s just the icing on the cake.
Get TACFIT if you think it’s a good idea to expose your body to totally new movements, train in 3-dimensions and have an arsenal of exercises that you can do regardless of where you are or what equipment you have access to.
Think of it as having 50+ strikes and combinations in your arsenal that you can call upon and execute at anytime vs. 5 – you’ll be 10 times more effective when you get in the ring and with these new bodyweight exercises you’ll be 10 times more effective in the gym.
=> TACFIT Commando (plus 10×10 MMA Bodyweight Circuit, FREE)
To claim the 10×10, simply email me after you grab TACFIT Commando with your invoice # and I’ll hook you up.
Enjoy!
Eric
Here are a couple more exercises that I learned from my friend Adam that I filmed while I was on vacation in Costa Rica (gotta love the portability of bodyweight training).
Without further adieu – here’s the vid:
If you enjoyed this, stay tuned, as I’ve got 2 more exercises to share with you soon, plus that killer 10×10 MMA Bodyweight Circuit I was telling you about.
As always – I’ll field your questions, or if you just want to leave a comment with your thoughts on the exercises, I’d love to hear those too!
It keeps me motivated to keep putting out good content when I hear positive feedback. 🙂
Bodyweight exercises are a staple in MMA workouts.
I’m sure you’ve done your fair share of pushups, situps, chinups, squats etc… I know I have!
But we often get stuck doing these same exercises over and over and over, often because our instructors don’t know any better!
There are these 2 old kickboxing instructors at the club I train at and no word of a lie, these guys do the exact same warmup routine, which lasts about 25 minutes, EVERY CLASS.
And these guys have been teaching since at least the early 90’s!
That’s why when I first met my buddy Adam Steer and we started talking shop and he showed me a few new exercises, I was like a kid in a candy store.
They made my body move like only happens by accident when you’re rolling and you have to scramble out of some awkward position.
There’s no doubt that these exercises will improve your MMA game.
Find out why by watching the video and then giving them a shot:
Bodyweight training is also great because you can do the exercises anywhere, any time.
That’s why it worked out perfectly for my vacation in Costa Rica, which is where all of the new bodyweight exercises I learned were filmed.
I also filmed an absolutely KILLER circuit that I call the 10×10 MMA Bodyweight Circuit, details to come…
Now I’ve got 4 more of these unique bodyweight exercises for you that are perfect for mixed martial artists, but if you want to see my go-to resource for new bodyweight exercises, check out the TACFIT Commando program, created by my friend Adam’s coach, Scott Sonnon
There are over 50 new bodyweight exercises just like these (and weirder) that will really improve your co-ordination, mobility and strength.
Check it out and I’ll be back soon with more.
Got back home around 3:30am from an awesome week in Costa Rica with my ‘girlfriend’.
We did a lot of fun stuff that’s in some pics below, but there were 2 highlights of the trip…
The runner-up was all the surfing I got to do… Didn’t get any awesome first person vids, because it’s tough to paddle to catch a wave while holding a camera, but Helen did grab one of me from a distance… nothing spectacular but tons of fun:
[flv:http://ericwongmma.com//videos/surf.flv 512 384]
In my emails I mentioned I had some big news and that it had nothing to do with MMA or training.
Well this was the #1 highlight of the trip for me…
I’m gonna make this short and sweet since the sun is shining hard here in Tampa Bay.
I shot this quick video the first night I arrived here to help you with an EASY tip you can implement if you ever travel, or if you don’t and just want a simple way to eat lean on a budget.
This meal gives you the 2 most important components for staying lean – quality, natural protein, and veggies.
Now I want to hear your QUICK, EASY, and BUDGET tips for eating lean – please leave a comment below:
Just a quick one here, answer this (choose up to 2) and I’ll be back content to help you achieve your goals
Whenever December rolls around, I always reflect on how the past year went, and I start thinking about what I want to achieve in the upcoming year.
This past year I’ll admit that I didn’t have a clear vision of all of my goals and what I wanted to achieve.
This was a huge error, because I know the importance of setting goals and how powerful they can be to drive you to achieve them, but this only happens if they’re very clear in your mind.
I did have a few business and career goals, and because I had them in mind, I achieved them, which was great.
But a lot of things that are important to me, like my relationships with my girlfriend, family, and friends, my education, and my ideal day-to-day lifestyle I didn’t think about so much.
It’s not that these things all blew up, but I kind of just went with the flow and took whatever came my way, instead of working to create exactly what I want.
Like I would just read whatever books caught my interest at the time as opposed to having a plan of what I wanted to specifically learn.
And that’s why I’m writing this – because I want to put out some of my goals for 2010 to keep me accountable, and to maybe stimulate some thinking along the same lines for you.
First, for those of you who have never learned much about goal setting, let me share with you the absolutely most effective way to set your goals and set yourself up for success:
Flow complexes are similar to complexes that you’ve heard a lot about recently, but instead of doing the all of the reps of an exercise then moving on, you do 1 rep of each exercise and it flows into the next exercise smoothly.
These complexes really challenge your mind and body to be aware of what’s going on and to focus on quickly shifting gears from one movement pattern to the next.
Perform 4-8 reps of each exercise, which makes up 1 set.Perform 3-5 sets, resting 2-3 minutes between sets.
Start with a lighter weight until you get the hang of the flow, then work your way up.
In this complex, notice that the limiting factor in this will likely be the weight you can press overhead, but all exercises are relatively strong exercises, so the weight is challenging enough.
[flv:http://ericwongmma.com/videos/flow-complex-mma-workout.flv 512 288]
Click Here for my Seasons Beatings Promo
(ends Thursday Dec 17th at Midnight)
Let me know what you think – leave a comment below:
Just uploaded a new workout for ya’ll:
Perform 2-4 circuits, resting 1-2 minutes between.
1) Walkouts x 3
2) Side toss x 5 per
3) Situp chest toss x 10
4) Overhead side toss x 5 per
5) Chop toss x 5 per
6) Russian twists x 10
7) Front slam x 5
8) V-ups x 10
Want more workout vids like this?
Leave a comment and if we get a good number, say 50+ comments, I’ll know that you’re looking for more workout videos like this and post more in the future.