{"id":48131,"date":"2016-03-04T07:15:40","date_gmt":"2016-03-04T12:15:40","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=48131"},"modified":"2016-07-14T15:59:55","modified_gmt":"2016-07-14T19:59:55","slug":"365-beginner-mma-exercises-frankie-edgar","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-beginner-mma-exercises-frankie-edgar\/","title":{"rendered":"3 MMA Moves Even YOU Can Do"},"content":{"rendered":"<p><iframe src=\"https:\/\/www.youtube.com\/embed\/RYWZMSuT8js\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><em>These moves come to you from <a href=\"https:\/\/dailyburn.com\/guest\/frankieedgar?partner=life&amp;mtype=5&amp;ldate=030416&amp;grp=dailyburn&amp;crtv=MMAworkout&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=dailyburn&amp;utm_content=MMAworkout\" target=\"_blank\" rel=\"noopener\">Daily Burn 365<\/a> trainer Phoenix Carnevale. For the complete workout\u00a0(and a new workout every day!)\u00a0<a href=\"https:\/\/dailyburn.com\/guest\/frankieedgar?partner=life&amp;mtype=5&amp;ldate=030416&amp;grp=dailyburn&amp;crtv=MMAworkout&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=dailyburn&amp;utm_content=MMAworkout\" target=\"_blank\" rel=\"noopener\">click here<\/a>.\u00a0<\/em><\/p>\n<p>Ronda Rousey isn\u2019t 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 <a href=\"https:\/\/dailyburn.com\/guest\/frankieedgar?partner=life&amp;mtype=5&amp;ldate=030416&amp;grp=dailyburn&amp;crtv=MMAworkout&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=dailyburn&amp;utm_content=MMAworkout\" target=\"_blank\" rel=\"noopener\">DailyBurn.com<\/a> 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 &#8220;The Answer&#8221; Edgar and Daily Burn trainer Phoenix Carnevale. Then, read on for training tips to\u00a0help get you\u00a0closer to the real thing!<\/p>\n<p><strong>RELATED:<\/strong> <a href=\"https:\/\/dailyburn.com\/life\/db\/dailyburn-365-workout-program\/\" target=\"_blank\" rel=\"noopener\">Daily Burn 365: New Workouts, 7 Days A Week<\/a><\/p>\n<h3>Tap In: Why We&#8217;re All About\u00a0MMA<\/h3>\n<p>But first, you might be thinking: <em>Why<\/em> step foot in the cage?\u00a0\u201cI am constantly living out my action hero fantasies on a daily basis,\u201d says Carnevale, who has been training in MMA for 10 years. \u201cHonestly, 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!\u201d<\/p>\n<p>And all of that punching and kicking is good for more than <a href=\"https:\/\/dailyburn.com\/life\/fitness\/self-defense-techniques-krav-maga\/\" target=\"_blank\" rel=\"noopener\">self-defense<\/a> \u2014 MMA training is a great way to keep your body in tip-top shape for whatever life throws your way. \u201cYou\u2019re always working all of your muscles in multiple planes of motion,\u201d Carnevale says. \u201cRather than being in a steady state [like when running on a treadmill], you\u2019re adding power, speed and agility\u2026 It\u2019s like being on a roller coaster ride as opposed to a long car ride.\u201d<\/p>\n<p>Even if you\u2019re not ready to crawl into the Octagon, you can still include some MMA-style moves into your next sweat sesh. Fitness newbies, we\u2019re 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.<\/p>\n<h3><strong>3 MMA Moves to Ramp Up Your Fitness <\/strong><\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-48137 size-full\" title=\"Glute Bridge MMA Exercise\" src=\"https:\/\/dailyburn.com\/life\/wp-content\/uploads\/2016\/03\/glute-bridge3.gif\" alt=\"Glute Bridge MMA Exercise\" width=\"620\" height=\"400\" \/><\/p>\n<p><strong>1. Glute Bridge<br \/>\n<\/strong><strong>Targets:<\/strong> Glutes, quads<br \/>\nFighters need a powerful base, and this move will hit up the glutes and legs like no other. Ground game, <em>strong.<br \/>\n<\/em><strong>How to:<\/strong> 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\u2019t worry about moving your shoulders. Repeat 10 times on each side.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-48139 size-full\" title=\"Forward Lunge and Kick MMA Exercise\" src=\"https:\/\/dailyburn.com\/life\/wp-content\/uploads\/2016\/03\/lunge-and-kick.gif\" alt=\"Forward Lunge and Kick MMA Exercise\" width=\"620\" height=\"400\" \/><\/p>\n<p><strong>2. Forward Lunge with Kick<br \/>\n<\/strong><strong>Targets<\/strong>: Quads, hamstrings<br \/>\nOn the offense, you\u2019re going to want to be able to move toward your opponent. Pretend to do that here with the forward lunge.<br \/>\n<strong>How to:<\/strong> Holding your arms in front of your torso, step forward and perform a lunge. Shift your weight to your <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/fitness\/no-equipment-back-exercises\/\"   title=\"back\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"654\">back<\/a> foot and step back, lifting your front foot and kicking it straight out in front of out. Repeat 10 times on each side.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-48140 size-full\" title=\"Roundhouse Kick MMA Exercise\" src=\"https:\/\/dailyburn.com\/life\/wp-content\/uploads\/2016\/03\/roundhouse-kick.gif\" alt=\"Roundhouse Kick MMA Exercise\" width=\"620\" height=\"400\" \/><\/p>\n<p><strong>3. Roundhouse Kick<br \/>\n<\/strong><strong>Targets<\/strong>: Glutes, hamstrings, core<br \/>\nHi-yah! This devastating MMA move requires\u00a0the whole body to work in tandem. Like swinging a baseball bat, you&#8217;ll be using\u00a0the rotation of your\u00a0body to generate force.<br \/>\n<strong>How to:<\/strong> 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.<\/p>\n<p><em><strong>Want more quick and easy MMA moves\u00a0you can do at home?\u00a0<\/strong><\/em><a href=\"https:\/\/dailyburn.com\/guest\/frankieedgar?partner=life&amp;mtype=5&amp;ldate=030416&amp;grp=dailyburn&amp;crtv=MMAworkout&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=dailyburn&amp;utm_content=MMAworkout\" target=\"_blank\" rel=\"noopener\"><em><strong>Click here<\/strong><\/em><\/a><em><strong>\u00a0to see the full 30-minute, no-equipment workout.<\/strong><\/em><\/p>\n<p><em>Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intimidated by mixed martial arts? Hone your MMA skills with these beginner-friendly moves from former UFC champion Frankie Edgar and Daily Burn&#8217;s Phoenix Carnevale. <\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[209,264,288,313,312,141,281,341,343,100],"class_list":["post-48131","post","type-post","status-publish","format-standard","hentry","category-db365","category-db","category-workouts","tag-athlete","tag-boxing","tag-cardio","tag-daily-burn-365","tag-kickboxing","tag-sports","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48131","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=48131"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48131\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=48131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=48131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=48131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}