Medicine Ball Core Shredder MMA Workout

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.

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Shane
Shane
10 years ago

Excellent workout Eric. Keep the great videos coming

Smealinho Rama
Smealinho Rama
10 years ago

Hey Eric
How many days a week do you recommend i do the shredder workout?

Mike
Mike
10 years ago

Just found your site. Great workout. Keep the videos coming!

Chad Leonhardt
Chad Leonhardt
10 years ago

Great workout !! killed my abs, really liked the over the head side toss !

Eric
10 years ago
Reply to  Chad Leonhardt

Haha right on! Another weapon to add to the arsenal.

Josh
Josh
10 years ago

great stuff eric. Like the nike..you tryin to fill in for tiger?

Eric
10 years ago
Reply to  Josh

No doubt – someone’s gotta fill the void!

I’m going to get that Rachel girls number next. Unfortunately, I can see what’s to come:

“Hey, uhhhh, it’s Eric. Listen, you gotta change your voicemail to just the #. Huge. Okay. Thanks. Bye.”

Josh
Josh
10 years ago
Reply to  Eric

hahaha that’s a good point..maybe you better stay outa trouble

tang
tang
10 years ago

this looks awsome man i’m doing the advanced power mma when should i do this killer core work out?

Eric
10 years ago
Reply to  tang

Tang – a good time to do this would be as a replacement for the Medicine Ball Workout in the Systemic Lactic Phase Day 1, or you could replace the Core exercises in the Local Lactic Phase Day 2.

You could also do them on a completely separate day during either the Local Lactic or Systemic Lactic Phases.

manny
manny
10 years ago

Right on brada,gonna go and try it out tomorrow keep em comin!

avery
avery
10 years ago

Loved it! I’m always looking for ways to use my medicine ball, thanks!

hayden
hayden
10 years ago

great video. looking forward to more like it.

Steve lopez
Steve lopez
10 years ago

Great video and i cant wait to try the routine. Hey eric i have a question. I have no prior medicine ball training and i wanted to know what type and size ball i should purchase. Im 5’11 weigh 190 and can shed 10 pounds easy. So a solid at 180. And also where would i throw this workout in(im doing your strength and conditioning program) and currently in base conditioning phase.

Eric
10 years ago
Reply to  Steve lopez

If you’re doing my Ultimate MMA S&C program, do it either on a separate day during the Strength phase, or after your Strength phase workouts.

An 8 or 10 lb ball will be good.

Bigger isn’t always better in this case – you want to be able to throw the ball with good form and high velocity. If you’re muscling it – it’s too heavy.

cy landry
cy landry
10 years ago

dude this is awsome.thanks alot bruda

steve
steve
10 years ago

I go to a gym at my college and they don’t let us slam the med balls against walls or take them outside. Do you have any substitutes for the tosses and slams?

Josh
Josh
10 years ago
Reply to  steve

Invest in your own med ball then they can’t say anything.

Eric
10 years ago
Reply to  steve

Unfortunately, you can’t substitute the tosses and slams and get the same effect.

Throwing the ball allows you to accelerate throughout the entire movement, allowing you to work through the full range of motion, which is key for training power effectively.

That being said, there are good exercises you can do that are similar in the movement pattern, they just won’t help you maximize your power as much – these would be similar movements done with cables.

Glen
Glen
10 years ago

Hi Eric,

This is a killer workout..Is this include in your full program as I am still testing the advanced beginner material..

Please upload this workout so that I can save it to my computer with your other workouts..

This is great stuff!!