3 MMA Moves Even YOU Can Do

These moves come to you from Daily Burn 365 trainer Phoenix Carnevale. For the complete workout (and a new workout every day!) click here

Ronda Rousey isn’t the only one throwing punches these days. Here at Daily Burn, we channeled our inner fighter when Frankie Edgar, former UFC Champion, stepped out of the Octagon and into the DB365 gym. (Missed it? Head to DailyBurn.com to see the complete routine!) From jabs and kicks to blocks and uppercuts, check out the highlight reel above for a few of our favorite moves from Frankie “The Answer” Edgar and Daily Burn trainer Phoenix Carnevale. Then, read on for training tips to help get you closer to the real thing!

RELATED: Daily Burn 365: New Workouts, 7 Days A Week

Tap In: Why We’re All About MMA

But first, you might be thinking: Why step foot in the cage? “I am constantly living out my action hero fantasies on a daily basis,” says Carnevale, who has been training in MMA for 10 years. “Honestly, it has nothing to do with the fighting and more to do with the fact that I watched way too many action movies as a kid!”

And all of that punching and kicking is good for more than self-defense — MMA training is a great way to keep your body in tip-top shape for whatever life throws your way. “You’re always working all of your muscles in multiple planes of motion,” Carnevale says. “Rather than being in a steady state [like when running on a treadmill], you’re adding power, speed and agility… It’s like being on a roller coaster ride as opposed to a long car ride.”

Even if you’re not ready to crawl into the Octagon, you can still include some MMA-style moves into your next sweat sesh. Fitness newbies, we’re looking at you, too. These three beginner-friendly moves from Carnevale will work your whole body while simulating the same offensive and defensive MMA movements that the pros use.

3 MMA Moves to Ramp Up Your Fitness

Glute Bridge MMA Exercise

1. Glute Bridge
Targets: Glutes, quads
Fighters need a powerful base, and this move will hit up the glutes and legs like no other. Ground game, strong.
How to: Lift your hips off the ground and roll on to one shoulder while reaching upwards with your arm. If you feel too unbalanced, simply lift your hips up and down at a controlled pace and don’t worry about moving your shoulders. Repeat 10 times on each side.

Forward Lunge and Kick MMA Exercise

2. Forward Lunge with Kick
Targets: Quads, hamstrings
On the offense, you’re going to want to be able to move toward your opponent. Pretend to do that here with the forward lunge.
How to: Holding your arms in front of your torso, step forward and perform a lunge. Shift your weight to your back foot and step back, lifting your front foot and kicking it straight out in front of out. Repeat 10 times on each side.

Roundhouse Kick MMA Exercise

3. Roundhouse Kick
Targets: Glutes, hamstrings, core
Hi-yah! This devastating MMA move requires the whole body to work in tandem. Like swinging a baseball bat, you’ll be using the rotation of your body to generate force.
How to: Step to the right side and perform a shallow squat. Bring your right foot back in and kick your left leg to the side, punching out your left arm at the same time. Repeat 10 times on each side.

Want more quick and easy MMA moves you can do at home? Click here to see the full 30-minute, no-equipment workout.

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