Workouts

 

IIMAA offers martial arts workout routines that you can use for your own workouts or implement into your Krav Maga, Taekwondo, Kickboxing, MMA or BJJ class.

 

Just log into the MEMBERS ONLY page to view our library of great workouts!

 

Here are just two (of many) workout examples that are available through IIMAA:

Workout 1

 

Rounds 1-3

Total time (6 minutes)

Each round is two (2) minutes in duration

One round consists of all the below described exercises in two minutes

Note: There is no rest in between rounds unless the participant finishes all of the exercises before the round ends and then the rest period is only for the duration of time left on the clock.

Exercises: Can be done in a random order by each participant depending on the space and equipment available.

12 Push Ups

15 Squats

15 Box Jumps

12 Head Kicks

80 Punches

Note: Upon completion of rounds 1-3 participants receive a one minute rest.

Rounds 4-9

Total time (3.75 minutes)

Each round is forty-five (45) seconds in duration with a fifteen (15) second rest period between exercises

One round consists of one of the below described exercises in forty-five seconds

(45 Seconds) Push Ups

(45 Seconds) Squats

(45 Seconds) Box Jumps

(45 Seconds) Head Kicks

(45 Seconds) Punches

Note: Upon completion of rounds 4-9 participants receive a one minute rest.

Rounds 10-12

Total time (6 minutes)

Each round is two (2) minutes in duration

One round consists of all the below described exercises in two minutes

Note: There is no rest in between rounds unless the participant finishes all of the exercises before the round ends and then the rest period is only for the duration of time left on the clock.

10 Ball Slams

10 Six (6) Punch Two (2) Kick Combinations

10 Burpies

Note: Upon completion of rounds 10-12 participants receive a one minute rest.

Rounds 13-15

Total time (2.25 minutes)

Each round is forty-five (45) seconds in duration with a fifteen (15) second rest period between exercises

One round consists of one of the below described exercises in forty-five seconds

(45 Seconds) Ball Slams

(45 Seconds) Six (6) Punch Two (2) Kick Combinations

(45 Seconds)  Burpies

Total Workout Time is 18 minutes

Workout 2
It’s called the “SCREACH”, which stands for “Spiderman Climb
with a Reach”. It activates just about everything and it’s a must if
you want to improve your ability to work out better.
It’s your #1 mobility and warm-up exercise.
Here it is:
1) Brace your abs. Start in the top of the pushup position.
2) Keep your abs braced, pick one foot up off the floor, and
 slowly bring your knee up outside of your shoulder and touch
 your foot to the ground.
3) As you reach the top of the motion, rotate your upper body to
 point your arm toward the ceiling.
4) Keep your abs braced and slowly return to the start position.
You should do 3 to 6 reps per side in your warm-up routine.
You can also do this in the middle of the day (especially if
you’re behind a desk all day).
 
The key – take these reps SLOW.
Here’s a sample warm-up/mobility routine…
Jumping Jacks (15)
Prisoner Lunge (6-8/side)
SCREACH (6/side)
Leg Swings (12/side)
Rest 30 seconds and repeat 1 more time
Now if you want to permanently improve your flexibility so you
can get more out of exercises that boost your metabolism like squats and
deadlifts, then you need to do a whole lot more than the typical
stretches everyone knows…