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”.

Related Blogs

5 thoughts on “Core Workouts Without Weights

  1. I love using medicine and even fit balls at the end of my workout.
    The instability that it creates really engages other muscles fibres that you wouldn’t normally in a even distributed load. I haven’t tried sandbags but it looks like tough conditioning.
    Exercising with balls and sandbags would be like how an opponent’s weight would shift continuously around you.

    • Good point Raymond. I think that is an important distnction to be made when working out these types of props. Many don’t realize the degree that your nervous system is trained when using things like sand bags or chasing down a medicine ball. Take for instance working your biceps on the standard preacher bench. The movement is linear and predictable. This is not to say you can’t blast your biceps this way, but there is really no challenge to the nervous system to adapt and grow. Functional strengthening on the other hand will continuously require adjustments in muscle firing as well as neurological adaptations balance, proprioception (sorry for the scientific terms folks), and coordination. I like to think of it as more of a total body workout.

  2. Great core workouts! I have to try some of these I have done anything thing different for my core since Rusty talked about the benefits of Planks. I seriously have only done those things for the past couple of years but will give medicine ball shredder a try. Between planks and jump rope my abs usually get a serious workout.


Leave a Comment