{"id":39911,"date":"2015-05-12T07:15:56","date_gmt":"2015-05-12T11:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=39911"},"modified":"2021-05-20T09:12:53","modified_gmt":"2021-05-20T13:12:53","slug":"ufc-gym-boxing-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/ufc-gym-boxing-workout\/","title":{"rendered":"Train Different: 5 UFC Workout Moves Good for Beginners"},"content":{"rendered":"
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Photo: UFC Gym Soho<\/a><\/em><\/figcaption><\/figure>\n

Tens of millions of Americans have tuned into Ultimate Fighting Championship (UFC) matches on television \u2014 which is a blessing and a curse for UFC Gyms<\/a> popping up nationwide. \u201cPeople are afraid to come in,\u201d says Ramzey Prentiss, co-owner of UFC Gym Soho in New York City. \u201cSome people are like, \u2018I\u2019ve been wanting you to come in here for two months,\u2019 and I say, \u2018Why didn\u2019t you?\u2019 They say, \u2018I thought I was going to get punched!\u2019\u201d<\/p>\n

While true UFC fighters might end up bloody and bruised, that\u2019s not what UFC Gyms are about, says Prentiss, who opened the Soho location in fall 2014. In reality, only five percent of the people at UFC Gyms are training to be competitive fighters, Prentiss says. The other 95 percent just want a good workout<\/a>. \u201cYou\u2019re not going to get hit.\u201d<\/p>\n

RELATED: <\/strong>The 7 Best Kickboxing Classes to Crank Up the Burn<\/a><\/p>\n

What you will <\/em>get inside UFC Gyms (there are more than 120 nationwide) is a fully equipped workout facility, complete with treadmills<\/a>, bikes, free weights<\/a> and group workout classes, ranging from Mixed Martial Arts (MMA) to Muay Thai to Kickboxing. There\u2019s also a popular Daily Ultimate Training class that offers up an intense circuit training<\/a> workout. The only thing that distinguishes UFC Gyms from your typical fitness center is the \u2018Octagon\u2019 (the UFC\u2019s term for a fighting ring), and the rows of punching bags hanging alongside it.<\/p>\n

\u201cIt\u2019s fun \u2014 it\u2019s not like getting on the treadmill and staring at the wall,\u201d Prentiss says. \u201cYou come here and someone is putting you through a workout, and it\u2019s so much stress relief<\/a> when you\u2019re hitting the bag, too. You can never get bored.\u201d<\/p>\n

RELATED: <\/strong>Short on Time? Your 6-Minute Ab Workout<\/a><\/p>\n

Want to get a feel for what you\u2019re in for, before stepping in the Octagon? Try these five workout moves from Anthony Feliz, Fitness Director at the UFC Gym at NYC\u2019s Soho location. Do each full-body move for 45 seconds, resting for 15 seconds in between, for four rounds.  Afterwards, you might just feel ready to go to battle, Ronda Rousey<\/a> style.<\/p>\n

5 Boxing Workout Moves Fit for the UFC<\/strong><\/h3>\n

\"UFC
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1. Russian Twist
\n<\/strong>How to:<\/strong> Sit on the ground, knees bent to 90 degrees in front of you (a)<\/strong>. Grab your boxing gloves with both hands. (b)<\/strong>. Lift your legs off the ground, balancing on your tailbone, while engaging your abs. (c)<\/strong>. Twist to your left, tapping your gloves to the ground. (d)<\/strong>. Switch sides, twisting to the right, tapping your gloves to the ground. Repeat for one minute.<\/p>\n

RELATED:<\/strong> Hate Crunches? 6 Better Core Exercises for Beginners<\/a><\/p>\n

\"UFC
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2. Roundhouse-Roundhouse-Sprawl
\n<\/strong>How to:<\/strong> Get into fight stance: Knees slightly bent, toes pointing forward, gloves shielding your face. (a)<\/strong>. Perform a roundhouse kick: Pivoting on the ball of your left foot, strike the bag with the shin of your right leg. (b)<\/strong>. Return to fight stance, then perform a roundhouse kick with your left leg, pivoting on the ball of your right foot. (c)<\/strong>. Jump back into a sprawl (the UFC\u2019s version of a burpee<\/a>), with your arms and upper body in a plank position, hips lowered to the ground. (d)<\/strong>. Return to standing. Repeat for one minute.<\/p>\n

\"UFC
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3. Fast Punches
\n<\/strong>How to:<\/strong> Bring your hands up, forearms parallel to each other, making two fists. (a)<\/strong>. Strike the bag with your left hand, making contact with your first two knuckles, while twisting your hips to the left and pivoting on the balls of your feet. (b)<\/strong>. Strike the bag with your right hand, twisting your hips to the right and pivoting on the balls of your feet. (c)<\/strong>. Repeat for one minute.<\/p>\n

RELATED:<\/strong> 3 Quick HIIT Workouts for Beginners<\/a><\/p>\n

\"UFC
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4. Jack-Push-Climb
\n<\/strong>How to:<\/strong> Starting from a standing position, complete one jumping jack (a)<\/strong>. Then, drop to the ground, and do one push-up (learn how to do a perfect one here<\/a>) (b)<\/strong>. Next, execute one mountain climber, bringing the left knee to your chest, then the right knee to your chest (c)<\/strong>. Return to standing. Repeat for one minute.<\/p>\n

\"UFC
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5. Boxing Sit-Ups
\n<\/strong>How to:<\/strong> Sit on the floor, in front of a boxing bag, with your feet hugging the sides of the bag. (a)<\/strong>. Recline, knees bent, arms over your head. (b)<\/strong>. Engaging your core, perform one sit-up. (c)<\/strong>. Then, grab the bag, and stand up from a seated position. (d)<\/strong>. Lower yourself gently back<\/a> to the ground, making sure to keep your core engaged. Repeat for one minute.<\/p>\n

Know Before You Go: How to Wrap Your Hands<\/strong><\/h3>\n