Hitting the heavy bag for a solid 3:00 or 5:00 minutes per round is a fantastic way to simulate the endurance needed for a fight. But let’s be real—doing the same routine day in and day out can get pretty monotonous.

You might find yourself not pushing to full exertion or falling into a repetitive rhythm with the same techniques and combos.

Here’s a game-changer: switch it up! One of my favorite hacks is to change the variables and focus on different techniques each session. In my MMA Bag Circuit, I set up 7 different stations, each targeting a unique technique or variable, and I hit each one for 7 x 1:00 minute rounds x 3 rounds. That’s a total of 21 minutes of focused work on various skills that could come into play during a fight or self-defense situation.

This circuit serves as an excellent warm-up or a killer finisher to any strength and conditioning workout or full-on MMA class.

Remember, fights—whether in the ring, cage, or on the streets—are unpredictable. You WILL get HIT 💥👊🏻, and you WILL be SURPRISED 😵‍💫. So, I challenge you to keep your training fresh and focus on your WEAKNESS rather than just your STRENGTHS. Let’s elevate our game! ⚔️💥👊🏻

#MMATraining #BagCircuit #FightReady #StaySharp