00:00Hi guys, this is Nelita Abeliozón, martial arts expert and celebrity trainer, and I'm
00:08bringing you a full body MMA HIIT workout.
00:12It's a worker guy, so get ready and stay tuned.
00:14For the first workout, we're going to be doing a one-two blast.
00:16That is your front punch and your back punch.
00:18On this, we're doing this workout for one minute straight.
00:20You do as many as you can in that one minute, so it's back and forth, one-two, one-two.
00:24It's working the complete body, so you're working your arms, your back muscles, your
00:28leg muscles, and most importantly, that cardiorespiratory system, our knees.
00:31So you're stepping back into a lunge position, bringing that knee up as fast as you can and
00:35as high as you can, back down to the ground on one leg.
00:38You're going to alternate this, okay?
00:39So you're going to go one minute on the right leg, switch over one minute on the left leg.
00:44But make sure you get that 30 seconds rest in between.
00:46This is going to be working all of your legs, your glutes, all of it going in.
00:50Now this, you can modify, or if you feel like you've got it, you can step it up a notch
00:53by adding weight to it.
00:55All you're doing is bringing your hands to the center of your chest, doing a traditional
00:58star jump or jumping jack, and bring your hands back down.
01:01So all the way up, all the way down.
01:03So first version modified, no weight at all, but if you feel like you want to step it up
01:06and you need that extra push, go ahead and grab a weight, grab a jug, anything you have
01:10around the house, and push that weight up and out.
01:13Working the entire body, and again, cardiorespiratory system.
01:16I'm giving you guys a little bit of a break, but not that much, okay?
01:19So we're going to be working all of your core.
01:21This one, you're lying flat onto your back.
01:23There's two versions, modified version and then the full version.
01:26Modified, keeping your chin tucked into your chest, making sure to protect that neck.
01:30One arm comes up, touching the opposite leg, bringing it back down, and then switch over
01:33to the other side, back down, then both legs up and back down.
01:37So make sure to keep your chin tucked into your chest, knees slightly bent, and it's
01:41okay to touch the ground.
01:42For your advanced version, if you feel like you want to step it up a notch, keep those
01:46legs straight, and keep those legs and arms off the ground for your V-ups.
01:50This one is going to get you breathing, it's going to work that whole entire system, but
01:53especially those legs, your quads, hamstrings.
01:56You're going to bring that leg up into a round kick, making sure to point your toes, bringing
02:00it back down.
02:01So the purpose of this is driving the foot as fast as you can, up and down for one minute,
02:06and afterwards, followed by a 30-second rest, switch it over to the other leg.
02:09This is a tough one, guys.
02:11We're working that core, the arms, and the back as well.
02:14So here, we're going to be in the traditional push-up position.
02:17You can either go modified on the elbows, or up onto the hands.
02:20You're bringing that leg forward, kicking out to the side, opposite side.
02:24Other side comes out, kick it out, kick it out, and always making sure to bring yourself
02:29back into the plank position to reset.
02:31As many as you can for one minute, followed by your 30-second rest.
02:34This is a tough one, okay, but we're going to end it really nice and strong.
02:37You're starting off in a low squat position, kicking those legs out into a plank, and then
02:41walking your hands back as fast as you can, back into that squat position.
02:45You don't need a lot of space to do this.
02:47You can be in your room, or if you're up for the challenge, go outside to a nice, big space.
02:51You're going back and forth, across the floor, as many as you can for one minute.
02:56This is working the entire body, so make sure you push through this workout, guys.
02:59So those are your high-intensity MMA-inspired workout.
03:02You can do as many as you can in that one minute, followed by 30-second rest.
03:06You complete all exercises as many times as you can within that 20 minutes, or if you're
03:10feeling up to it, 30-minute workout for you.
03:13No need for any type of weights, unless you want to add it in there.
03:16The most important thing is to make sure to breathe, and to make sure to take your time.
03:19You start off light, and then blast your way up as best as you can.
03:23Have fun with the workout, guys, and I'll see you next time.
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