Boxing MMA Home With Brock // Hammer's at Home Workouts is a curated workout routine with 38 ordered actions and 38 timestamped video clips. Start with Hip Circles and Arm Circles. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 22 min 54 sec; rest is listed per action.
Follow in order
Warm-up mobility drill. Perform 10 slow reps in each direction.
Key points
Common mistakes
Rushing the circles and using a small range of motion.
Warm-up for shoulder range of motion. Do 10 circles outward, then 10 inward.
Key points
Common mistakes
Making small, shallow circles instead of large ones.
Chest-opening mobility drill performed with the arms moving in and out for 10 reps.
Key points
Common mistakes
Rounding the shoulders forward instead of squeezing the shoulder blades back.
Up-and-through shoulder warm-up for 10 controlled reps.
Key points
Common mistakes
Hunching the posture or bending the arms.
Warm-up stretch sequence: reach up, reach through, then reach behind the legs. Perform 10 reps.
Key points
Common mistakes
Stopping short instead of reaching down as far as possible.
Bodyweight rear lunge warm-up. Step back into a lunge and return, keeping an upright posture.
Key points
Common mistakes
Looking down and letting the torso drift forward.
Bodyweight squat warm-up for 10 reps. Sit the hips back and keep weight on the heels.
Key points
Common mistakes
Shifting weight to the toes or losing the upright chest position.
Jump-rope interval drill: alternate 10 seconds fast and 10 seconds slow for 2 minutes. Use high knees or double unders during fast intervals.
Key points
Common mistakes
Letting the pace drop before the fast interval is finished.
MMA conditioning drill. Move with freeform footwork; when sprawl is called, sprawl, stand, throw two punches of choice, and move again. This clip covers the first 1-minute round of a larger 3 x 5-minute round workout with 60-second breaks.
Key points
Common mistakes
Stopping after the sprawl instead of moving immediately, or dropping the hands.
30-second burpee interval. Coach instructs athletes to go down with a jump.
Key points
Burpee/sprawl variation with four punches after the sprawl, performed while moving.
Key points
Common mistakes
Dropping hands or letting elbows flare while punching.
30-second 180-degree jump squat interval. No rep count stated.
Key points
Common mistakes
Sloppy form; coach reminds athletes to do it properly.
Footwork round: after each sprawl throw four punches, then add one elbow and keep moving.
Key points
Common mistakes
Stopping after the elbow instead of moving away.
30-second push-up interval; toes or knees allowed.
Key points
Common mistakes
Raising the chest too high or letting the core sag.
Final 30-second callout segment: after each sprawl, coach calls either two or four punches, and athletes keep moving.
Key points
During the second five-minute round, after every sprawl athletes throw one knee, point the knee, then keep moving.
Key points
Common mistakes
Staying still after the knee instead of moving.
Another 30-second all-out burpee interval; keep the jump happening.
Key points
One-minute combo: after each sprawl and movement, throw a knee and an elbow, then keep moving.
Key points
Common mistakes
Dropping hands or stopping after the elbow.
30-second 180-degree squat interval; keep form even under fatigue.
Key points
Common mistakes
Losing form as fatigue sets in; coach says keep that form.
Round progression adds a jumping knee plus an elbow after the sprawl; standing knee is allowed as a safer regression.
Key points
60-second conditioning combo that chains sprawl, jumping knee, elbow, and footwork movement. Coach allows optional head movement and strikes.
Key points
30-second push-up station in the conditioning round.
Key points
Final 30-second combination of the segment. Includes one-two, double jab, hook-cross, jump-cross, sprawl, knee, and elbow movements while moving.
Key points
First ground-round core exercise. Starts on elbows and holds for 30 seconds.
Key points
Ground movement drill performed from hands and feet with heels planted. Coach cues alternating sit-throughs.
Key points
Coach calls return to a plank, holds form for 30 seconds, then adds a five-second hold at the end.
Key points
Continuation of the ground round after the plank. Coach cues heels down, hip out and back, then hip up.
Key points
On the back with hands on hips, legs straight, for 30 seconds.
Key points
Core drill performed on the back with pointed toes and straight legs for 30 seconds.
Key points
30-second ab exercise cued with pointed toes; then the coach immediately transitions to sit-ups. The exercise name is unclear in the subtitle.
Key points
Final 30-second core station of the ground round. Feet are up touching the front of the knees.
Key points
Cool-down stretch in beach pose. Rotate to touch both hands on the ground and look over the other side for a hip stretch, alternating sides.
Key points
Warm-up drill combining a mat touch with a twist; repeated for several short rounds before moving into stretching.
Key points
Static groin stretch from a kneeling position; emphasis on breathing and pushing the hips backward.
Key points
Common mistakes
Holding the breath instead of breathing deeply through the stretch.
Child's pose with active palm press to add a shoulder stretch; fingers creep outward to increase the stretch.
Key points
Common mistakes
Cheating the push by not pressing down through the palms.
Back extension stretch with hips down and shoulders up; performed for a couple of controlled reps.
Key points
Seated shoulder stretch pulling one arm across the chest; first side held for 15 seconds before switching.
Key points
Common mistakes
Letting hips punch up and shoulders bunch up high instead of staying down.
Triceps stretch pulling from the point of the elbow; held for 15 seconds per side with a lean for extra stretch.
Key points
Common mistakes
Not leaning across enough to get a deeper triceps stretch.
Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and not affiliated with or endorsed by the original content creators.