Hey guys. Here is my workout of the day.

Try this one on for size when you have no equipment and no time 3 rounds of this while kick your butt.

1. Sprawls 30 seconds
2. Mountain climbers 30 seconds
3. Pull ups 30 seconds
4. Arm step outs 30 seconds
5. Split jumps 30 seconds
6. Lateral bounds 30 seconds
7. Ab bicycles 30 seconds
8. Rotational push ups
9. Shadow boxing 30 seconds
10. Skip knees 30 seconds
11. BJJ hip lift 30 seconds
12. Ground and pound elbows in the push ups position 30 seconds

 No equipment no problem

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Kevin Kearns and Marcus Davis demonstrate a great exercise using the Bosu ball to work on your sprawl. This is a great exercise you can do on your own with the assistances of a Bosu ball.

Watch below as Marcus Davis and Kevin Kearns demonstrate an excellent exercise using an exercise ball to mimic the same motion that is used to ground and pound an opponent. Check back to MMATraining.com for more great MMA Training videos.

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Purpose: To keep blood sugar levels steady and the metabolism running at full speed.

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We caught up with Patrick Cote’s strength & conditioning coach Kevin Kearns as he completed a tough session with Cote and asked him how he felt about Patrick’s training, preparedness and chances against one of the best in Anderson Silva.

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