Medicine Ball Core Shredder MMA Workout
Monday, June 14th, 2010
http://www.EricWongMMA.com
Effective core training requires that you train the core both dynamically and statiically, as well as in all 3 planes of motion.
I call this workout he Medicine Ball Core Shredder as it utilizes both dynamic and static exercises, as well as exercises that work all 3 planes of motion.
Use this workout to fully train your abdominals for developing a rock-solid core that not only looks good, but works better to help you deliver more powerful strikes.
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
V-ups x 10
Focus on good form first, speed and velocity of throwing the ball second.
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Duration : 0:5:24
Mixed Martial Arts Workout.
http://www.groundfighter.com/ – World Muay Thai Champion Duke Roufus, widely considered to be one of the most technical heavyweights of all time, shares his personal knowledge of Muay Thai gleaned from extensive training in Thailand and as coach of the legendary Roufus Kickboxing Team. Here Duke demonstrates proper hitting and holding of the Thai Pads from his Muay Thai Equipment And Workout Volume. Clear and concise teaching on the devastating Muay Thai techniques taking Mixed Martial Arts by storm.
29 minutes of care of Bas Ruttens 
I have so much respect for this guy. 10×10 circuit no rest. He is a monster, thats the kind of workout that makes pro football players cry