Punchbagpro MMA Audio Workout (30 mins)

This is a high intensity striking MMA workout to build cardio, stamina and conditioning.

This is a championship distance MMA fight consisting of five, five minute rounds, with 1 minute rest between rounds.

If you are feeling super fit you can add in extra exercises of your choice during the rest periods to work harder, for example press ups, sit ups, burpees or any other exercise of your choice.

You can also choose MMA specific movements such as bridging and sit outs.

You will strike and switch between 2 Bags during each round – a stand up bag and a ground bag.

You must strike both bags with 100% speed power and aggression as every shot should be a knockout shot trying to finish your opponent.

There are 15 commands to follow across 4 Fundamental areas – This includes stand up striking, clinch, takedowns and ground & pound.


Keep your hands up and your chin tucked into lead collar bone. Keep your elbows in protecting your body and preventing under hooks. Have your legs slightly bent, your hips angled back and turned slightly to facilitate sprawling and be up on the ball of your back foot.

Fundamental strikes

Solid basic long punches to keep your opponent at distance using the Jab and Cross.

Short Hooks + Uppercuts for when your opponent closes the distance.

Quick pump knees rather than driving from the hips.

Hard low round kicks to take destroy their lead leg.

The occasional high kick can be added in but has a risk of being caught and taken down.

Clinch – with knee strikes and punches

This includes the Thai clinch grabbing your opponent’s head or double unders securing the body lock.

Takedown defence

When I call circle, this means you must move at an angle to evade a takedown.

When I call sprawl, you must sprawl to the floor, stuffing your opponent’s takedown and then return up to your feet.


When I call takedown, you can visualise and perform any takedown of your choice e.g. double leg, single leg

Ground Positions with strikes

When I call Knee on belly, side control and mount, these are the transitional positions on the ground bag. Keep the pressure down at all times.

Ground Strikes

Whilst on the ground bag you must work continuously throwing any strikes of your choice including straight punches, hooks, elbows, hammers and spear knees.


When I call submission, you can visualise and perform any submission of your choice from the position you are in, for example an arm bar from mount or kimura from side control.


There are also conditioning drills to perform throughout the round.

A jab cross blitz is 10 straight punches.

10 skip knees are 10 fast knees from the clinch position.

Rebound round means a double roundhouse kick on the same side.

5 sprawls means 5 technical sprawls returning back to your feet after each one.

Bag slams or flips gives you the choice of picking up your ground bag and slamming it back to the floor, or standing at one end of the bag and flipping it over repeatedly to increase your strength.

A quick recap of those commands are…

Jab, cross, hook, uppercut, knee, round
Clinch, double unders
Circle, sprawl
Knee on belly, side control, mount

Try to keep the pace and hit every combination and position, if you miss one do not worry, carry on and you can catch it next time.

Now you know what to do, let’s begin...

Visualise your opponent, push yourself to the max and win this fight!

(General Disclaimer - Punchbagpro.com recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Punchbagpro.com from any and all claims or causes of action, known or unknown, arising out of Punchbagpro.com's negligence).

Whats Included

  • 1 Audio Training Download

    Download your MMA audio workout to use on your punch bag at home, martial arts academy or gym

Course curriculum