25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts is a curated single-session routine with 38 actions, designed to make repeatable training easier to follow.
Follow in order
Warm-up mobility drill. Perform 10 slow reps in each direction. - Stand with feet about shoulder-width apart and hands on hips. - Move the hips in slow, controlled circles. - Use a full range of motion to warm up the hip joints. 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. - Circle the arms outward with a big range of motion. - Keep the shoulders moving through the full available range. - Switch direction after 10 reps. 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. - Move the chest in and out in a controlled rhythm. - Open the chest as the arms move. - Pull the shoulder blades together at the back on each rep. Common mistakes: Rounding the shoulders forward instead of squeezing the shoulder blades back.
Up-and-through shoulder warm-up for 10 controlled reps. - Move the shoulders up and through in a continuous circle. - Maintain an upright posture throughout. - Keep the arms straight as the shoulders move. 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. - Start with feet shoulder-width apart and reach both arms up. - Extend the shoulders and reach through, then all the way down behind the legs. - Use each rep to stretch the hamstrings, glutes, and shoulders. 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. - Set feet about shoulder-width apart before stepping back. - Step back into a lunge and return to standing. - Keep posture upright with eyes on the horizon. 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. - Set the feet and sit the hips back. - Keep the weight on the heels throughout the squat. - Maintain eye level on the horizon and squeeze the shoulder blades together. 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. - Alternate 10 seconds slow and 10 seconds fast for 2 minutes. - During fast intervals, use high knees or double unders if possible. - Return to an even pace during the slow intervals. 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. - Keep freeform footwork moving with feet about shoulder-width apart. - When sprawl is called, sprawl, stand up, throw two punches, and move immediately. - Keep hands up, elbows in, and cut angles while moving. 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. - Go down with a jump on every burpee. - Keep moving through the full 30 seconds.
Burpee/sprawl variation with four punches after the sprawl, performed while moving. - After each sprawl, roll up and throw four punches. - Keep moving, hands up, and elbows in. - Add head movement and keep the feet moving. Common mistakes: Dropping hands or letting elbows flare while punching.
30-second 180-degree jump squat interval. No rep count stated. - Jump and rotate 180 degrees between squat reps. - Perform the movement properly throughout the interval. 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. - After the sprawl, throw four punches, then add an elbow. - Keep head moving, footwork going, and use angles. - Keep feet shoulder-width apart and hands up while punching. - Move off immediately after throwing the elbow. Common mistakes: Stopping after the elbow instead of moving away.
30-second push-up interval; toes or knees allowed. - Use toes or knees as needed. - Keep the chest nice and low. - Keep the core tight throughout the set. 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. - After each sprawl, throw the called number of punches (two or four). - Keep moving with hands up and elbows in.
During the second five-minute round, after every sprawl athletes throw one knee, point the knee, then keep moving. - After every sprawl, throw one knee. - Point the knee and point the toes on the strike. - Move immediately after every knee. Common mistakes: Staying still after the knee instead of moving.
Another 30-second all-out burpee interval; keep the jump happening. - Complete the full 30 seconds of burpees. - Keep the jump happening on every rep.
One-minute combo: after each sprawl and movement, throw a knee and an elbow, then keep moving. - After the sprawl and movement, throw a knee and an elbow. - Keep hands up, elbows in, and keep the footwork moving. - Move right away after each knee-elbow combo. Common mistakes: Dropping hands or stopping after the elbow.
30-second 180-degree squat interval; keep form even under fatigue. - Perform 180-degree squat jumps for 30 seconds. - Keep proper form until the interval ends. 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. - Add a jumping knee and an elbow after the sprawl. - If a jumping knee is not safe, do a standing knee instead. - Keep moving and avoid injury.
60-second conditioning combo that chains sprawl, jumping knee, elbow, and footwork movement. Coach allows optional head movement and strikes. - Keep hands up and elbows in through the combo. - Move continuously: sprawl, jumping knee, elbow, then move. - Add head movement or strikes if you want.
30-second push-up station in the conditioning round. - Perform push-ups continuously for 30 seconds.
Final 30-second combination of the segment. Includes one-two, double jab, hook-cross, jump-cross, sprawl, knee, and elbow movements while moving. - Keep moving with hands up. - Throw one-two, double jab, and hook-cross combinations. - Mix in sprawl, jumping knee, elbow, and jump across movements.
First ground-round core exercise. Starts on elbows and holds for 30 seconds. - Hold a plank on your elbows for 30 seconds. - Keep ankles, hips, and shoulders in one line.
Ground movement drill performed from hands and feet with heels planted. Coach cues alternating sit-throughs. - Plant your heels and keep feet close to your hands. - Sit through with chest and hips out, alternating sides. - Keep moving continuously for 30 seconds.
Coach calls return to a plank, holds form for 30 seconds, then adds a five-second hold at the end. - Return to a plank and hold the position for 30 seconds. - Keep your body in a straight line. - Finish with an extra five-second hold.
Continuation of the ground round after the plank. Coach cues heels down, hip out and back, then hip up. - Set your feet in a bit with heels down. - Drive the hip out and back, then bring it up. - Keep moving until the coach transitions to the next exercise.
On the back with hands on hips, legs straight, for 30 seconds. - Lie on your back and place hands on your hips. - Keep legs as straight as possible during leg raises. - Perform for 30 seconds.
Core drill performed on the back with pointed toes and straight legs for 30 seconds. - Point your toes. - Keep your legs straight. - Perform leg swimmers for 30 seconds.
30-second ab exercise cued with pointed toes; then the coach immediately transitions to sit-ups. The exercise name is unclear in the subtitle. - Keep your toes pointed throughout the movement. - Perform the cued ab move for 30 seconds. - Follow with sit-ups.
Final 30-second core station of the ground round. Feet are up touching the front of the knees. - Place feet up, touching the front of your knees. - Keep your core engaged the whole time. - Perform sit-ups until the round ends.
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. - Sit in beach pose with hands on the floor behind you and feet about shoulder-width apart. - Rotate to touch both hands on the ground and slightly look over the other side. - Return to center and alternate sides.
Warm-up drill combining a mat touch with a twist; repeated for several short rounds before moving into stretching. - Touch the mat, then twist the body. - Keep alternating touch and twist on each rep. - Continue for the number of reps the coach calls.
Static groin stretch from a kneeling position; emphasis on breathing and pushing the hips backward. - Kneel with knees apart as far as possible and rest on elbows. - Push hips back while pressing knees apart. - Take deep breaths in and out while holding the stretch. 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. - Come to child's pose with knees together and feet flat. - Press down through palms to stretch the shoulders. - Creep fingers out a little more and press down again to deepen the stretch. 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. - Keep hips down and shoulders up. - Look up at the roof and push hips forward and down. - Squeeze shoulder blades together behind the back.
Seated shoulder stretch pulling one arm across the chest; first side held for 15 seconds before switching. - Pull the arm across the chest as far as you can. - Keep hips down and shoulders relaxed instead of bunched up. - Hold for 15 seconds on the first side, then switch sides. 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. - Pull from the point of the elbow. - Lean across slightly to deepen the stretch. - Breathe and hold for 15 seconds on each side. Common mistakes: Not leaning across enough to get a deeper triceps stretch.