Core Workouts Without Weights

MMA workouts without weights are all about building muscle and strengthening the body by using functional movements. This is easier accomplished outside of the gym and without using weights. The reason for this is because in order to actually generate a lot of force with functional movements through your abdominals you will need a little more space than you typcially get in a gym setting.

One of the tools that fighters have been using for decades to train the abdominals is the medicine ball. For those who don’t know, this is simply a weighted ball that comes in different sizes and weights that is frequently seen being tossed back and forth between two people working out. As we will see in our video, there are definitely some other ways to exercise with a medicine ball which makes it an excellent way to workout without weights.

Back in the day boxers would use a leather ball that sort of looked like a cross between a basketball and football. For the most part it was round but it had lacing to close it and keep its heavy contents intact.

Today, Mixed Martial Artists have found that using a medicine ball is an incredible way to build core stability and explosive strength. Below is a sample MMA workout without weights using a medicine ball to shred your abdominals and build strength and power.

Medicine Ball Core Shredder MMA Workout Effective core training requires that you train the core both dynamically and statiically, as well as in all 3 planes of motion. I call this workout he Medicine Ball Core Shredder as it utilizes both dynamic and static exercises, …

Similar to working out with a medicine ball is working out with a sandbag. However, unlike the medicine ball, the sandbag is pretty awkward to handle and requires a lot more stabilization when lifting it. Another difference between sandbags and medicine balls is that you can actually adjust the weight of a sandbag to a greater degree that you can a medicine ball. Here are some ways that you can incorporate a sandbag into your workout.

Sandbag Strength Training Workouts | MMA Workouts Nothing builds strength like sandbag strength training. Sandbags are the most challenging tool for building muscle and losing fat. While the Ultimate Sandbag is challenging, it can’t be matched by dumbbells, barbells, or eve…

One additional piece of equipment that you can use for a serious core workout without weights is the PowerWheel that you can get from the folks at This is similar to the ab wheel but attaches to your feet rather than holding on to it with your hands. With this you can get a full upper body workout in no time whatsoever. It’s perfect for a mixed martial arts workout without weights.

Abel Croc Walk Killers.m4v

Abel Body Experts coaches Scott Abel and Kevin Weiss describe and demonstrate a brutal circuit that taxes virtually every muscle in the body. Highly recommended for MMA fighters or anyone seeking ultimate conditioning.

As I have always said: “getting a good workout without weights is only limited by your imagination”.

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George St. Pierre Workout Routine

I wrote a post yesterday highlighting the upcoming UFC fight: George St. Pierre vs Koscheck on December 3rd, 2010 in Montreal Canada. I wanted to include some of GSP’s workout routines but I decided to do a post dedicated to his workout routines.

George St. Pierre’s Workout Routine

Over the years Georges (George) St. Pierre’s (GSP) workout routines have evolved to include many different aspects of physical fitness and even energy work that is prominent in some approaches to alternative medicine. This is evident by the fact that he can frequently be seen right before the opening bell of a fight massaging his upper chest right below the collar bone with one hand while simultaneously massaging the base of his skull with the other. For those interested this appears to be an Applied Kinesiology/Touch For Health technique to balance and boost his internal energy.

I am including in this post a look at some of his bodyweight exercise routines. If you watch closely you’ll be able to see him using a TRX suspension trainer in one of his workout sessions.

But as all well rounded athletes, he doesn’t just focus on bodyweight exercises. He does other exercises without weights and with weights too.

St. Pierre’s Exercise Program

Here’s a look inside the way that the best MMA fighter in the world trains.

GSP Workout

Various sources of Video. Courtesy of Mens Fitness, Adrenaline Performance.


GSP weight training

GSP shows his weight training

George St. Pierre Focuses On Total Personal Development

Another, and probably the most important, dimension of George St. Pierre’s training regimen is his devotion to improving his fighting techniques in all ranges of octogon combat. Anyone can see that his legs are extremely powerful and that his kicks can be devastating. But, his boxing and stiking is as good as anyone in the cage. But, more interesting is how he has developed his skill as a wrestler.

GSP’s introduction into martial arts at age seven was to study Kyokushin Karate. However, only more recently has he taken up wrestling and was known to practice with the Canadian Olympic wrestling team. His skills developed so fast and complete that he was able to handle Matt Hughes pretty easily. Hughes is an All American wrestler with high acheivements and is no slouch at all, made comments suggesting that he, himself, was very impressed with GSP’s wrestling.

In future posts I will also take a look at Josh Koscheck. I can’t wait to see the George St. Pierre vs Koscheck 2 fight. I think that this in going to be one of the best fights in either of these two guys careers.

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