Warrior MMA Workouts

Welcome to our Warrior – MMA Workouts. Inspired by the MMA film of the same name, these sessions deliver brutal HIIT and fight-style drills designed to push your limits, test your conditioning, and forge real mental grit.

Skip the intro and go straight to the workouts by clicking link below.

⚔️ MMA Conditioning

Step into the Warrior MMA Workout — a no-nonsense, fight-driven training programme built to hit your lungs, legs, and willpower harder than any traditional gym session. These workouts take their cues from the raw physicality of mixed martial arts: fast bursts of movement, relentless pressure, and the kind of full-body demands that force you to dig deeper, move sharper, and stay composed under fatigue. Think intensity, aggression, and functional athleticism — the mindset of a fighter without needing gloves or a cage.

For his role in “Warrior,” Joel Edgerton underwent rigorous MMA training to authentically portray the physical and emotional challenges of his character, Brendan Conlon.

🎬 About the Film

Warrior (2011), directed by Gavin O’Connor, is a raw and heartfelt MMA drama that follows the fractured Conlon family as two estranged brothers enter the same high-stakes tournament for very different reasons. Brendan, a former fighter turned teacher, steps back into the cage to save his family from financial collapse, while Tommy, a haunted ex-Marine, fights under the weight of trauma and buried anger. Their collision course is fuelled by old wounds, unforgiving training, and the shadow of their troubled father, played with grit by Nick Nolte. Blending emotional depth with brutal, authentic fight sequences, Warrior has become a modern classic—celebrated for its themes of redemption, brotherhood, and the hard battles that shape who we are.

Tom Hardy portrays Tommy Conlon, a troubled and skilled mixed martial artist seeking redemption through a high-stakes tournament. Nick Nolte plays Paddy Conlon, Tommy’s estranged father and a recovering alcoholic, who hopes to reconcile with his sons and become their trainer.

Mixed Martial Arts Workouts

MMA workouts are full-body drills that push your body to incredible limits. Regardless of what your training goals are utilising MMA drills can get you into fantastic shape. As a calorie burner, MMA drills can burn between 590-620 calories (in comparison to 45mins of running on a treadmill 400 cals approximately).

Why are they so effective?

The reason that MMA workouts are so effective is that they target every muscle of the body. The majority of the drills utilize the core in powering the moves and stabilizing the body throughout. Furthermore, the upper and lower body is worked hard as punches and kicks are thrown.

Additional benefits of MMA workouts are they incorporate strength, aerobic, anaerobic, and metabolic conditioning. The conditioning will provide you with endurance, strength, agility, and power.

The drills involved in MMA also improve flexibility. To simulate the grappling involved, sandbag training has been incorporated into the workouts. Sandbags can provide instability and weight to help develop joint flexibility, muscles, ligaments, grip, and core strength. Although there is no substitution for the instability provided by a real-life training partner!)

Conlon Brothers Workouts

⚙️🔩 About the Workouts

The Warrior MMA Workouts are fast, high-intensity martial arts–inspired circuits built around bodyweight drills, striking movement patterns, and combat-conditioning flow. Each session develops full-body strength, speed, power, core stability, balance, and coordination — all essential attributes for functional combat fitness.

There are six workouts, each delivering a complete training stimulus using minimal equipment and maximum effort.

⏱️ Structure

Complete 4 rounds of all stations listed in the workout.
Work: 45–60 seconds per station.
Rest: 0–15 seconds between exercises (depends on fitness level).
Round Rest: 60 seconds between rounds.

🥊 Finisher

After the final round:

Put on the gloves.
Perform 4 all-out rounds on the heavy bag.
Use boxing only or incorporate kicks, knees, elbows, and MMA flow, depending on preference.

🔧 Scalability

Beginners / Time-strapped: Reduce to 2–3 rounds.
Advanced / Conditioned: Push the pace or add a bonus round if you’re blitzing through the stations.

Warm Up

(Perform Mobility drills on shoulders, hips, ankles, wrist and neck muscles prior to warm up)

3 Rounds – 20 Air Squats. 20 Jumping Jacks, 20 Press Ups. 20 Mountain Climbers.

Circuit 1

🛠️ The Stations

Rounds: 4 total.
Work: 45 seconds per station.
Rest: 15 seconds between stations.

Superman punches (alternate sides to sparring pad or heavy bag).
Plyometric box jumps.
Alternate knee strikes to the heavy bag.
Cossack squats (alternate sides – with or without KB).
Alternate teep push kicks to the bag
Overhead barbell plate press and lunge (walk across the room).
Dynamic push-ups.
Wall handstand pushups.
Single-leg burpee.
Hollow Rocks.

Circuit 2

🛠️ The Stations

Rounds: 4 total.
Work: 45 seconds per station.
Rest: 15 seconds between stations.

MMA Sprawls. From standing, kick legs out behind you, drop to the floor landing on the palms of your hands. In the ‘push up’ position return to your feet.
Sandbag push ups and drag through.
Heavy bag work. Combination strikes to the bag.
Jump rope.
Ground and pound on floor bag. (Use several strikes, switch sides).
Shoulder push-ups.
Burpees.
Alternate ankle touchers.
Sandbag front squats.
Abdominal crunch using barbell plate as resistance.

Circuit 3

🛠️ The Stations

Rounds: 4 total.
Work: 45 seconds per station.
Rest: 15 seconds between stations.

Alternate leg reverse lunges.
Medicine ball Russian twists.
Mountain climbers with rotation. (Drive knee to the opposite side).
Heavy bag work. Combination strikes to the bag.
Bunny hops on the bench.
Sandbag shouldering and press.
Dumbell squat jumps.
Burpees.
Sprints. (Run to one end of the room, full sprint on return).
MMA kick-throughs.

Circuit 4

🛠️ The Stations

Rounds: 4 total.
Work: 45 seconds per station.
Rest: 15 seconds between stations.

Heavy bag combination strikes.
Bear-crawls.
Abdominal crunch with resistance (barbell plate).
High knees.
Sumo squat jumps.
KB deadlifts.
KB lunge and overhead press (alternate sides).
Abdominal leg tucks.
MMA kick-outs. (Keep hips low to the floor at the start, when kicking out fully extend to drive the kick. Alternate legs.)
Kettlebell renegade rows.

Circuit 5

🛠️ The Stations

Rounds: 4 total.
Work: 45 seconds per station.
Rest: 15 seconds between stations.

Bosu ball KB squats.
Alternate KB clean and press. .
KB windmills (2 rounds x each side).
Heavy bag work. Combination strikes to the bag.
Ground and pound on floor bag. (Use several strikes, switch sides).
Reverse-crunches.
Sandbag jump squats
Weighted side lunges.
Medicine ball slams.
‘American’ KB swings.

Circuit 6

🛠️ The Stations

Rounds: 4 total.
Work: 45 seconds per station.
Rest: 15 seconds between stations.

One-armed KB swings (10 x reps each side).
Mountain climbers.
Chin-ups.
T-push ups (alternate sides).
Alternate knee strikes to the heavy bag.
Medicine ball woodcutters (alternate sides).
Sandbag jump squats.
Box jumps.
Bear-crawls.
Sandbag half get-ups.

🥊 Finisher – Heavy Bag Assault

(For all circuits)

After completing all rounds, perform 4 × 1-minute all-out rounds on the heavy bag.
Use punches, kicks, knees, elbows, shins — mix your combinations and stay creative.
Don’t stop moving. Maintain pressure, footwork, and output for the full duration.