Curated Routine

25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts

25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts is a curated workout routine with 38 exercises including Hip Circles, Arm Circles, Chest Opener, Shoulder Circle, built for repeatable training in about 22.9 min.

22.9 min38 exercisesReusable sequence

Exercise Sequence

Hover to preview0:56 - 1:11
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
1

Hip Circles

Sets:1Duration:15 secCount:1Rest:60 secEst. duration:15 sec

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-UpMobilityHipBodyweightVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview1:14 - 1:29
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
2

Arm Circles

Sets:1Duration:15 secCount:1Rest:60 secEst. duration:15 sec

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.

Warm-UpMobilityShouldersBodyweightVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview1:29 - 1:43
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
3

Chest Opener

Sets:1Duration:14 secCount:1Rest:60 secEst. duration:14 sec

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.

Warm-UpMobilityChestPostureVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview1:46 - 1:59
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
4

Shoulder Circle

Sets:1Duration:13 secCount:1Rest:60 secEst. duration:13 sec

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-UpMobilityShouldersPostureVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview2:01 - 2:35
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
5

3-Point Stretch

Sets:1Duration:34 secCount:1Rest:60 secEst. duration:34 sec

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.

Warm-UpStretchingHamstringsGlutesVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview2:41 - 3:02
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
6

Rear Lunge

Sets:1Duration:21 secCount:1Rest:60 secEst. duration:21 sec

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.

Warm-UpLower BodyLunge PatternBodyweightVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview3:05 - 3:20
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
7

Air Squat

Sets:1Duration:15 secCount:1Rest:60 secEst. duration:15 sec

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.

Warm-UpLower BodySquat PatternBodyweightVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview3:25 - 6:34
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
8

Skipping Drill

Sets:1Duration:2 minRest:60 secEst. duration:3.15 min

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.

CardioJump RopeIntervalsConditioningVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview6:51 - 7:59
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
9

Sprawl Footwork

Sets:1Duration:60 secRest:60 secEst. duration:68 sec

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.

MMAFootworkSprawlPunchingConditioningVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview8:03 - 8:31
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
10

Burpee

Sets:1Duration:30 secRest:60 secEst. duration:28 sec

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.

ConditioningBurpeeHIITFull BodyVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview8:31 - 9:32
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
11

Burpee Punches

Sets:1Duration:60 secRest:60 secEst. duration:61 sec

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.

BoxingBurpeeConditioningFootworkVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview9:32 - 9:54
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
12

180 Jump Squats

Sets:1Rest:60 secEst. duration:22 sec

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.

StrengthLower BodyPlyometricsBodyweightVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview9:54 - 10:44
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
13

Sprawl 4P Elbow

Sets:1Duration:60 secRest:60 secEst. duration:50 sec

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.

BoxingFootworkConditioningCombo DrillVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview10:44 - 11:05
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
14

Push-Up

Sets:1Rest:60 secEst. duration:21 sec

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.

StrengthUpper BodyBodyweightPush-UpVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview11:05 - 11:43
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
15

Sprawl Callouts

Sets:1Duration:30 secRest:60 secEst. duration:38 sec

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.

BoxingBurpeeConditioningCallout DrillVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview12:36 - 13:35
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
16

Sprawl Knee

Sets:1Duration:60 secRest:60 secEst. duration:59 sec

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.

MMAFootworkConditioningKnee StrikeVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview13:35 - 14:07
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
17

Burpee Repeat

Sets:1Duration:30 secRest:60 secEst. duration:32 sec

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.

ConditioningBurpeeHIITFull BodyVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview14:07 - 15:17
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
18

Knee Elbow Move

Sets:1Duration:60 secRest:60 secEst. duration:70 sec

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.

MMABoxingConditioningCombo DrillVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview15:17 - 15:52
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
19

180 Squats

Sets:1Rest:60 secEst. duration:35 sec

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.

StrengthLower BodyPlyometricsBodyweightVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview15:52 - 16:04
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
20

Jump Knee Elbow

Sets:1Duration:0 secRest:60 secEst. duration:12 sec

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.

MMABoxingConditioningJump KneeVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview16:04 - 16:57
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
21

Sprawl Combo

Sets:1Duration:60 secRest:60 secEst. duration:53 sec

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.

BoxingMMAConditioningFootworkVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview17:06 - 17:33
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
22

Push-Ups

Sets:1Duration:27 secCount:1Rest:60 secEst. duration:27 sec

30-second push-up station in the conditioning round. - Perform push-ups continuously for 30 seconds.

StrengthUpper BodyBodyweightPush-UpVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview17:40 - 18:19
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
23

Boxing Combo

Sets:1Duration:30 secRest:60 secEst. duration:39 sec

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.

BoxingMMAConditioningPunchingVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview19:28 - 20:02
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
24

Elbow Plank

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:34 sec

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.

CorePlankBodyweightHoldVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview20:02 - 20:39
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
25

Sit-Throughs

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:37 sec

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.

CoreMobilityGround DrillHip ControlVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview20:42 - 21:13
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
26

Plank Hold

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:31 sec

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.

CorePlankBodyweightHoldVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview21:13 - 21:32
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
27

Hip Out Drill

Sets:1Duration:19 secCount:1Rest:60 secEst. duration:19 sec

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.

CoreHip MobilityGround DrillVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview21:40 - 22:07
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
28

Leg Raises

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:27 sec

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.

CoreLower BodyBodyweightLeg RaisesVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview22:07 - 22:32
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
29

Leg Swimmers

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:25 sec

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.

CoreLower BodyBodyweightDrillVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview22:32 - 23:00
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
30

Toe Point Abs

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:28 sec

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.

CoreBodyweightAbdominalsVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview23:00 - 23:35
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
31

Sit-Ups

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:35 sec

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.

CoreBodyweightAbdominalsStrengthVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview23:38 - 24:04
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
32

Beach Pose

Sets:1Duration:26 secCount:1Rest:60 secEst. duration:26 sec

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.

MobilityHip StretchWarm-DownShoulder RotationVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview24:04 - 24:18
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
33

Mat Touch Twist

Sets:1Duration:14 secCount:1Rest:60 secEst. duration:14 sec

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.

Warm-upCoreAgilityTwistVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview24:22 - 24:57
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
34

Groin Stretch

Sets:1Duration:35 secCount:1Rest:60 secEst. duration:35 sec

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.

StretchingGroinHip MobilityVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview24:57 - 25:33
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
35

Child's Pose

Sets:1Duration:36 secCount:1Rest:60 secEst. duration:36 sec

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.

StretchingShoulderMobilityChild's PoseVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview25:35 - 26:05
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
36

Cobra Pose

Sets:1Duration:30 secCount:1Rest:60 secEst. duration:30 sec

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.

StretchingBackMobilityCobra PoseVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview26:05 - 26:39
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
37

Arm Cross Pull

Sets:1Duration:15 secCount:1Rest:60 secEst. duration:34 sec

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.

StretchingShoulderMobilityVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts
Hover to preview26:39 - 27:11
Sourceyoutube.com/watch?v=EMiYLZDNJps
AuthorYouTube creator
38

Triceps Stretch

Sets:1Duration:15 secCount:1Rest:60 secEst. duration:32 sec

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.

StretchingTricepsShoulderMobilityVideoAuto ExtractedYouTube25 Minute MMA Home Workout With Brock // Hammer's at Home Workouts