women’s bikini body workout- how to exercise your butt, legs, and arms in one jump?

I am sure you are aware of the fact that women’s bikini body workout female MMA fighter have amazing bodies. That’s because MMA involves so many techniques that the entire body is worked through a full range of motion. The body parts include arms, legs, belly, butts, core and everything.

If only you could mimic their routine without having to get punched in the face. Well fortunately you can, and you don’t even need to come up with an exercise plan on your own. I have taken the guesswork out and created a bikini body workout plan for you.

Now have you noticed your dress size steadily creeping higher over the years? Are you really tired of unzipping your pants after eating a meal? Perhaps you are already fit but are looking for a new addition to your current beach body workouts.

No problem, you don’t need to have experience with MMA, know a left hook from a roundhouse, or aspire to be a fighter to reap the benefits of this routine. Using the 3 drills which I am going to discuss in details will surely put on the fast track to getting that bikini body that you have been dreaming about.

Now there is another great thing about this routine, you don’t need to buy any equipment, which means you can do this workout at home, outside, or at gym. You can very well use this routine anywhere and anytime.

Hey, I am sure you will love this already. Now get fit with these 3 MMA drills. Please remember you will be doing the drills in blocks of 3 at 1 minute each, and then resting for 1 minute before continuing to the next 3 drills. Repeat the process until all drills have been performed 3 times each.

Now please note down the detailed schedule-

·         Drill 1 - Perform for 1 minute

·         Drill 2 - Perform for 1 minute

·         Drill 3 - Perform for 1 minute

·         Rest - 1 minute

·         Repeat x 2

So as your fitness level improves increase the length of each drill. If you are a beginner then don’t push yourself too hard at first. Ease into the routine. If you are adding these drills to your existing workout, incorporate them as desired.

During the rest periods don’t stand still. Make it an active rest. Now by active rest I mean move around.  Try to do something like low intensity like walking in circles, stretching, or shaking out your arms. That will keep your focused and your body for the next drill.

During the rest period take sips of water if you are thirsty. I have also included advanced tips. If you are just starting out then skip these for now. Once the exercises become easy for you then add the advanced tips and movements to really heat things up.

So are you ready? Of course, you are, so let’s go for it. We are going to start with cross hops. Cross hips not only tone your calves and quads, they strengthen your lung capacity and cardiovascular health too. Cross hops also build the timing and coordination needed in MMA.

Now I will discuss how to perform cross hops. Place towels, clothing or string in a cross shape on the floor in front of you. If nothing is available just imagine a cross shape on the ground. Stand with your feet about inch apart. Hop back and forth, and side to side, across the lines on the balls on your feet. Stay as low to the ground as possible and try to land gently. Vary the hopping pattern, moving clockwise, counter clockwise and diagonally.

As you get better at cross hops, alternate hopping on 1 foot to increase the difficulty.  Now let me tell you something funny an adult male has an average resting heat rate of about 75 beats per minute the same rate as an adult sheep.

Now we are going to discuss about jumping squats. Jumping squats are ultimate exercise for your butt and legs. Few things will shape and tone your gluts as well as jumping squats. They also increase your explosiveness, which is useful for throwing powerful kicks.

I am going to discuss how to perform jumping squats. Place your feet around shoulder width apart. Squat down until your thighs are almost parallel to the ground. Allow your arms to hang down so the tips of your finger touch the floor.

Spring straight up, jumping as high as you can with your arms straight over your head and fingers extended. It will look as if you are trying to touch the sky. Land on the balls of your feet, lowering your body back into the squat position to complete 1 rep. then repeat, however try not to let your knees extend forward beyond your toes, as this can strain your back.

During the jump, spin 180 degrees mid air and land facing the opposite direction. This will work your core and improve your agility. Let me now share with you a fun fact. To promote the Sochi Olympics in Russia, Moscow subway riders were allowed to pay their fare successfully completing 30 squats.

Now I am going to discuss shadow box with a jab- cross combo which is throwing punches at an imaginary opponent will tone your arms and shoulders, build your mental focus and improve your body awareness. This is a staple exercise for every MMA fighter.

 I will teach you how to shadow box, stand with your left foot forward, elbows bent in front of your ribs, your hands up in the guard position, hands slightly clenched. You can very well reverse these directions if you are left handed.

Make sure that you envision an opponent directly in front of you. Throw a jab directly at the chin of your imaginary opponent by extending your left arm forward, turning your palm towards the floor, and then immediately retracting your arm back to the guard position.

Now throw a cross with your right arm by rotating your hips counter clockwise, lifting your heel off the floor and extending your right arm forward and turning your palms towards the floor. Then return your arm back to the guard position.

Let me remind you that you need to repeatedly throw the punches and mix the combo i.e. jab/jab/cross, jab/cross/jab. Make sure that you move about the room while throwing the punches. Throw the jab cross combo as fast as you can for the entire minute without pausing.

Always say women’s bikini body workout No when your arms beg you to stop and say hello to sculpted deltoids and triceps. Now if you want to know how to exercise your butt, legs, arms in one jump then please visit here.