Mixed Martial Arts

Put on gloves and a mouthguard, then check the mat and the space around you. Warm up your neck, shoulders, and hips thoroughly.

Start with light footwork and striking drills. Once you are warm, move on to takedowns and ground work.

Lower the intensity and move lightly as you finish. Let your breathing settle, then check your workout duration.

Striking and grappling work your cardiovascular system and whole body. Brace with your legs and control your partner with your torso and arms.

Apply joint locks and chokes slowly, and tap right away when caught. Agree on sparring intensity with your partner beforehand.

Keep breathing during strikes and ground work. Settle your breathing between rounds.

Record the time spent doing mixed martial arts. Do not enter strike counts, rounds, or results.