Mixed Martial Arts

Think you can handle this week's workout? Try it now!



The MMA (Mixed Martial Arts) workout is a total body workout that is meant to strengthen the body and the mind.  


Several steps will be taken to reduce the risk of injury during this workout.

1. The workout will happen on gym mats.

2. The clients will be wearing mouthpieces and protective gear (sparring gloves)

3. All equipment being used is designed for that particular exercise reducing risk of personal injury (see notes below).

4. All exercises will be lead and supervised by professional MMA trainers.

5. Those with knee injuries will have modifications made to the workout. 

6. Those with ankle injuries will have modifications made to the workout.

PART 1: Jump Rope (2 x 3 minutes)

The clients jump rope for 3 minutes.  Following a 1-minute break, they jump rope for an additional 3 minutes. 

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 2: Light Stretching (5 minutes)

After warming up their muscles, the clients stretch for 5 minutes to prepare their body for their upcoming exercises.  

PART 3: Partner Pummeling (3 x 3 minutes)

Pummeling drills are a beneficial exercise used to warm-up and loosen the body before a hard workout.  The pummeling entails one person using grips and holds to move their partner around the mat and knock them off balance. 

Safety Notes:

1. The clients will be working with trainers during this exercise and all will be supervised with safety being of utmost importance. 

2. No client will be put in a situation that risks personal injury.  

PART 4: Sprawl Drills (3 x 15 reps)

The sprawl drills are used to teach quick movement and agility.  The clients start with bent knees and drop to the ground in a sprawled position then back to standing position as quickly as possible.  (There is no leg lift)

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 5: Partner body-lock and carry (4 x 20 yards)

This exercise is an MMA exercise that teaches the clients how to perform a body lock and maneuver the partner. One person uses a hold to grasp the other and physically move them a distance.

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 6: Heavy Bag Control and Striking (3 x 3 minutes)

The clients learn how to handle and strike a heavy boxing punching bag.  They strike, tackle and use the bag to push against during their workout.  Additionally, the bag is on the ground and clients straddle the bag and punch.  They also mount the bag and knee and push it.  

PART 7: Punching, Kneeing and Kicking (3 x 3 minutes)

The clients will learn punching, kneeing and kicking moves.  

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 8: Jack-knife Sit-ups  (2 x 15 reps)

In the jack-knife sit-up, clients are on the ground on their back with arms straight behind their heads.  Clients bring their upper body up while also bringing their knees up to their chest and their hands reaching forward to knees. 

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 9: Bear Crawl (3x30 seconds)

On hands and knees, clients crawl with their body off the ground.  Their arms and legs push them forward.   

PART 10: Back Bridge (3 x 30 seconds)

The clients lay on their back with knees bent and push up with their hips as far as they can.  They hold this position for 30 seconds.  

Safety Notes:

1. This exercise will be amended for those who are unable to do the exercise due to injury.  

PART 11: Cool Down Walk/Stretch (10 minutes)

The cool down period is for the clients to cool their muscles slowly and stretch the muscles they used during the exercises.


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Everyone Deserves a Thintervention

Craig thinks everyone can achieve their goals just like the Thintervention clients.

For all our viewers at home, please answer these questions for yourself:

What is holding you back from your Thintervention success? 

When and why did your self destruction start with unhealthy eating and lack of exercise? 

Now let me answer this next two questions for you:

Do you deserve, and can you achieve, a healthy fit body?  


Where does this start?

With you! With you wanting and accepting the fact that you are worthy and deserving of self love.  

One of my training mottos with my clients is, "Borrow the love I have for you until you find it for yourself". 

Success is not just measured by inches and by the scale. It's definitely a proper indicator that you are on the right track with your program. 

All of these clients found out what is truly necessary with a weight loss program. They now have the ability to do it for themselves.  

Let me break it down here:

Mandy -- Week two into this program we could see she was a champ! Mandy trusted us and followed the program perfectly.She worked out so hard that I literally would finish the session, step away without her seeing me, and cry.  Obviously, this training is what she needs. She is capable and seeing how hard she was working would bring me to tears. Thank you Mandy for showing mothers, wives, and all women that they are capable of having the dream body they never thought possible. You are a true example of hard work.  

Jeana -- As viewers could see, I was not in therapy sessions, and I actually never had a conversation with Jeana about her depression. I could tell that she battled this but did not hear it from her mouth. She had trouble finding the workout intensity necessary to drop serious weight. Depression does effect the ability to workout to intensity.  It slows down this process. But Jeana always showed up with a smile and willingness. And for that, I appreciate and love her. Jeana has such a wonderful soul. I'm so happy that she has discovered this about herself through this program. She is just as beautiful on the inside as the out.  

Joe -- I had the opportunity to spend some good quality time with Joe. I needed to have that talk with him at the resort, because I knew he was hiding behind what he thought was the "fat, funny guy." Well, he's not overweight anymore and his routine is not funny! So when he cuts the crap he is really a sweet, caring guy. He has so much to offer family, friends, and hopefully soon, a loved one. I trust that he will carry on with his new found self. His workouts were intense and impressive. For him to pack on that much muscle mass (muscle weighs more than fat) and lose 42 pounds is extremely impressive. Congratulations, Joe! Hard work pays off! 

Shay -- I'm really proud of her facing and addressing her eating issues. So many women can relate to Shay. They think they are alone, and Shay showed them that they are not. You are a true leader Shay. I hope this motivates you to gain control of these issues and reach out to advise the millions of other women who are struggling with the same problems. I have a fondness for this girl for many reasons, but especially because she let me see her true inner self, and let me tell you, it's beautiful. 

Stacy -- Before working with Stacy, I would have said she "suffers" from  PCOS (Polycystic Ovarian Syndrome). A disease of too much insulin production and resistance to using that insulin effectively. But now I say Stacy "battles" PCOS and WINS! Like all women with PCOS, she never asked for this challenge. This condition can leave women confused, and feeling helpless with so many unanswered questions. They know something is wrong, but they just don't know what it is. Stacy never asked, "Why me?" Instead she asked, "What do I have to do?" I told her you have to work twice as hard, and she did! Her determination, hours in the gym, and researching her condition, makes me so proud of her. Stacy and I together recently reached out to Monika Woolsey (www.incyst.com) for answers. Monika is a leading expert for PCOS and Stacy is well on her way to gaining control over what she needs to do for herself. As a trainer, I feel very comfortable and confident working with this, and I have gained knowledge and understanding of PCOS. With Monika's help, I have the knowledge to train these brave women battling this obstacle. Stacy, you look gorgeous! My very good looking boyfriend, celebrity hair stylist Brandon Liberati, treated her to one of his incredible cuts for the finale. www.brandonliberati.com (shameless plug). 

Nikki -- Nikki has her demons, she recognizes this, and bravely is on her path to healing. I had an opportunity to talk with Nikki at our resort retreat after the pool workout, where she explained her focus during this workout was  her confidence and to simply be present in her bathing suit. The physical outside of one's body will not change until their insides are changed and issues are dealt with. 

Bryan -- Bryan himself will tell you this program is literally, and figuratively, not a piece of cake. He had his ups and downs, but when there were downs, he got back up and stayed strong. He leaned on the support of his loved ones, including Jackie and I. He was determined to finish every work out to intensity. He ate clean and really followed the program. 

These Thintervention clients make me proud to be doing what I do. Thank you all for showing me that the long hours, tears, and sweat we trainers put into our clients are all worth it. I love you all. You all have inspired the unhealthy world we live in.  

Now for all my Thintervention viewers -- Please stay in touch, tell me your story, your struggles, your successes.   I will be posting blogs on my website focused on fitness and eating tips, even information for my PCOS battlers out there with specific tips that can get you on your way to success. 

Visit www.craigramsayfitness.com 

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