MMA – Cross, Hook, Right Knee, Double Jab, Cross – The first three moves we have already done, but the double jab is a new move that introduces forward movement.You can make this move harder by going lower in your squat and also really pretending to punch up into something. Spike – Rotating Uppercuts – This is just a fast uppercut.I could actually feel this part working in my upper back. The uppercuts give you even more rotation.

MMA – Front Uppercut, Rear Uppercut, Hook, Roll Front, Roll Back – yet more moves combined 🙂 This one starts with a front uppercut, then a rear uppercut, a hook from the opposite hand, and then a roll in both directions.Jericho reminds you during this move to come back to your fighter stance after each hook so you don’t just look like you are flailing around 🙂 Spike – Up Down Hooks – Same as the Round #2 spike but instead of jabs this one is a hook, which induces more rotation in your core.You do a cross, then a hook, a rear knee, switch and other knee. MMA – Cross, Hook, Rear Knee, Switch Knee – These moves start to get a little more complex now and add in some of the previous moves.So the first move as if you are punching someone in the head, and the second move into the chest. Spike – Up Down Jab Cross – It’s just a jab cross, then crouch and jab cross lower.That switch was a little tricky for me (HAHA) – if you need help they have a great Learning the Moves part of the DVD so you can practice. Then you jump switch on the ground and knee with your opposite knee. It helps if you lean back during this to really get the most out of the motion. MMA – Rear Knee Switch Knee– Again – with your dominant leg forward, you bring you up your rear knee.Add in a jump rope motion with your arms. Spike – High Knee Jump Rope – High Knees, try to get them parallel to the ground.This gets much more difficult if you go deep in your roll and really work that rotation. MMA – Jab, Cross, Roll Back, Roll Forward – simple, with your dominant leg forward, it’s a jab with your front arm, a cross punch, and then you roll back (crouch and twist) and roll forward.There is a short break, then you go to the next round! It definitely gives you a little of that HIIT (High Intensity Interval Training) feel, where you heart rate is rising and falling throughout the workout. This workout consists of a warmup followed by six three-minute rounds.Įach round is comprised of a 60 second MMA move, followed by a 30 second “SPIKE” (a move that gets your heart rate going FAST), then you repeat it again. It includes several knee and punch movements along with some plyometric “spike” moves. MMA Speed Goals: This is the fundamental workout from Core De Force.Trainers: Joel Freeman and Jericho McMathews.

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