MMA Bodyweight System

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Photo by Dylan Dawson

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Hi, my name is Egan Inoue. From the age of 16, I decided that I wanted to be a professional athlete. I spent a lot of time researching and perfecting different training techniques. I was constantly striving to find the right combination of exercises to enhance my professional sports career. I used exercises to keep me on top of my game, which ultimately led to multiple world titles in three different sports.

Throughout the years I won 2 Racquetball World Championships, 2 Brazilian Jiu-jitsu World Championships, 1 No-Gi World Championship and 5 Mixed Martial Arts World Championships.

My professional sports career has spanned over 3 decades from the time I was 16 until the age 43. As a competitor, I've been fortunate enough to train all over with the best in the world. I also spent a lot of time at the US Olympic Training Center in Colorado Springs.

Yes, I’ve accomplished a lot of things in my professional career, but I am nothing extraordinary. I’ve just done a lot of research and spent the time learning through trial and error. I have been able to come up with a recipe for success that keeps me in top physical shape at the age of 47!

These MMA Bodyweight workout programs that I've designed have been tested by hundreds of my clients here in Hawaii. They have been proven to help people lose weight and drop body fat! These workouts will also challenge you physically and mentally. I’m so excited to finally share these workout techniques with you.

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MMA BODYWEIGHT SYSTEMS DISCLAIMER

You must get your physician’s approval before beginning this exercise program.

The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity.

This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks.

Egan Inoue, or anyone associated with Inoue Productions, LLC advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well-maintained. Do not take risks beyond your level of experience, aptitude, training or fitness.

The exercises and dietary programs in this book are not intended as a substitute for any exercise routine, treatment or dietary regimen that may have been prescribed by your physician. Do not perform any of the techniques on anyone. They can cause injury or death. Do not perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Do not perform any exercise without proper instruction.

Always do a warm-up prior to any exercise, including but not limited to interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to MMA Bodyweight Systems.

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MMA BODYWEIGHT SYSTEMS DISCLAIMER, CONTINUED

If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. You must have a complete physical examination if you are sedentary, have high cholesterol, high blood pressure, diabetes, are overweight, or if you are over 30 years old.

Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not use this or any other program, please follow their orders.

IMPORTANT TIPS

Before you start your workout, you need to make sure that your timer is set for 30 sec.

You should be going as hard as you can during every exercise while also making sure you use proper technique.

Please rest if needed and restart as soon as possible. These workouts are intense. It is important to push through the workouts at your max pace and take a break when needed. This is better than just trying to last through the workout. Always remember, doing less repetition with proper form is better than doing more repetition with bad form.

Try to make a mental note as to how many times you have to take a rest during the workout. You will notice that as your fitness level increases your rest breaks will decrease.

Make sure that you stretch after each workout and drink plenty of water.

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MMA WORKOUT BREAKDOWN

Every workout is short and intense with a specific routine to follow. This section will outline the moves you will be expected to perform to complete this specific MMA routine. Take a moment to familiarize yourself with the proper form and technique of each exercise you will be executing. The more familiar you are with each routine, the more effortless the process of this workout will be.

Each workout begins with a complete warm-up section. It is imperative that you take the time to warm up your muscles to prevent injury. As you do, also utilize the time to prepare your mind for what is to come. Focus your thoughts on engaging each muscle and pushing yourself to a mental place that is challenging. When you begin to visualize yourself training in the MMA arena, you will fully be able to take advantage of everything this workout has to offer.

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MMA WORKOUT 1 WARM UP:

1) JUMPROPE FOR (2) MINUTES

WORKOUT:

Perform 30 seconds of each of the following:

1A) JAB

1B) SPRAWLS

1C) CROSS

1B) SPRAWLS

1D) HOOK

1B) SPRAWLS

1A, 1C) JAB/CROSS (PUNCHES)

1B) SPRAWLS

1A, 1C, 1D) JAB/CROSS/HOOK

1B) SPRAWLS

1E) ALTERNATING KNEES

1B) SPRAWLS

1F) ALTERNATIING PUSH KICKS

1B) SPRAWLS

COOL DOWN:


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WORKOUT:


1A, 1B) JAB TO SPRAWL

1A, 2A, 1B) JAB REAR KNEE TO SPRAWL

2B) PLANK PUNCHES

1C, 2C, AND 1B) CROSS TO FRONT KNEE TO SPRAWL

2D) GROUND PUNCHES

2E) SIT UP WITH PUNCHES

2D) GROUND PUNCHES

2B) PLANK PUNCHES

2F) SIT UP TO SIDE SQUAT ALTERNATING

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:

Perform (1) Minute of each of the following:

3A, 1A, 1C) SQUAT RIGHT PUSH KICK JAB CROSS!

3A, 1A, 1C) SQUAT LEFT PUSH KICK JAB CROSS

3A, 1A, 1C, 3A, 1A, 1C) SQUAT, RIGHT PUSH KICK, JAB, CROSS, SQUAT, LEFT PUSH KICK, JAB, CROSS

Perform (10) seconds of each of the following: (repeat 6 times)

3B, 1A, 1C) JOG WITH JAB CROSS (MEASURED PACE)

3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (RAPID PACE)

1B) SPRAWLS

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


1A, 1C, 1A, 1C, 1B) 4 FAST PUNCHES (JAB CROSS JAB CROSS) TO SPRAWL

1A, 1C, 1A, 1C, 1B, 4A) 4 FAST PUNCHES (JAB CROSS JAB CROSS) TO SPRAWL TO TUCK JUMP

4B) LUNGE BACK RIGHT KNEE TO RIGHT KNEE


4B) LUNGE BACK LEFT KNEE TO LEFT KNEE

4C, 1A, 1C) LUNGE BACK PULSING RIGHT KNEE PUNCHES

4C, 1A, 1C) LUNGE BACK PULSING LEFT KNEE 2-4 INCHES OF THE GROUND WHILE THROWING FAST JAB CROSS

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:



5A) SWITCH KICKS

5B) V-HOLD WITH PUNCHES

5A) SWITCH KICKS

2D) GROUND PUNCHES

3C, 1A, 1C, 1B) HIGH KNEES WITH JAB CROSS (RAPID PACE) TO SPRAWL

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


6A) HILL CLIMBERS

6B) SLIP LEFT

6C) BOX JACKS

6B) SLIP RIGHT


6B) SLIP LEFT THEN SLIP RIGHT (RAPID PACE)

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


7A) JACK TOPS

1A, 1C, 1D, 1B) JAB CROSS HOOK SPRAWL

7B) HIGH KNEES

7C, 1A, 1B) LUNGE BACK WHILE THROWING FAST JAB CROSS, ALTERNATING

7D) DONKEY KICKS

5A) SWITCH KICKS

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


8A) GROUND TOUCH LUNGES

2B) PLANK PUNCHES

2D) GROUND PUNCHES

8B) PENGUINS

8C) 180 JUMP TURN GROUND TOUCH

1A, 1C, 1A, 1C, 1B) 4 FAST PUNCHES (JAB CROSS JAB CROSS) TO SPRAWL

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


9A) BRIDGE TO THE RIGHT

9A) BRIDGE TO THE LEFT

9A) BRIDGE ALTERNATING SIDES


9B, 1B) RIGHTSIDE GROUND TOUCH LUNGE /SPRAWL

9B, 1B) LEFTSIDE GROUND TOUCH LUNGE /SPRAWL

REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:

Perform (10) seconds of each of the following: (repeat 4 times)

3B, 1A, 1C) JOG WITH JAB CROSS (MEASURED PACE)



1B) SPRAWLS

2B) PLANK PUNCHES



REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


1A, 1C, 3A) JAB CROSS SQUAT RIGHT PUSH KICK !

1A, 1C, 3A) JAB CROSS SQUAT LEFT PUSH KICK

5A) SWITCH KICKS

2B) PLANK PUNCHES

2D) GROUND PUNCHES


REPEAT 2 TIMES

COOL DOWN:


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WORKOUT:


12A) CROSSOVER HILL CLIMBERS

4B, 12B) LUNGE BACK RIGHT KNEE TO RIGHT PUSH KICK


4B, 12B) LUNGE BACK LEFT KNEE TO LEFT PUSH KICK

1A, 1C, 1D, 1B) JAB CROSS HOOK SPRAWL

6B) SLIP LEFT THEN SLIP RIGHT

REPEAT 2 TIMES

COOL DOWN: 1) JUMPROPE FOR (2) MINUTES

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EXERCISE LIBRARY FOR MMA BASIC BOOTCAMP WORKOUT # 1

(Exercises are in order of appearance)

1) JUMPING ROPE

Starting your workout with jumping rope is a staple in MMA workouts. It is a great cardiovascular workout and is also helpful with coordination and finding rhythm. Jump on the balls of your feet with low jumps to assist in a quick pace.

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1A) JAB The jab will be thrown from your lead hand (same side as forward foot). Punch in a straight line, directly from the chin. Never lead with the elbows and keep in mind elbows are not flared. The jab snaps straight towards the target with fist turning over. The punch immediately returns back to the starting point at the chin.

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1B) SPRAWL

When doing a sprawl, drop your hips to the ground jump up quickly into a squatting stance. The goal is to return to the squatting stance as quickly as possible and repeat.

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1C) CROSS

The cross is considered your power punch. When the cross punch is thrown, the back foot will pivot. As the foot pivots, the hips and shoulders will turn, providing this punch with power from the entire body. The punch explodes directly from the chin, with the arm fully extending without locking the elbow. Immediately return to starting position.

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1D) HOOK

The hook is generally a punch used in close range. This punch is generated from the hip. The hook begins with the arm in a 90-degree position, parallel to the ground. The lead foot will pivot, a motion similar to squashing a bug on the ground. This action will help the hip and shoulder to turn, thus allowing the punch to land naturally.

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1E) ALTERNATING KNEES

As your arms are pulling back, your knee is coming forward, one at a time. When one knee returns, the other knee is thrown forward. There is a short pause and repeat.

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1F) ALTERNATING PUSH KICKS

When doing the push kick, start with your hands in a boxing position. Come up on the ball of your rear foot and bring the knee up to waist height. Extend the leg and push the hip forward. Be sure your toes are pulled back and the “push” of the kick is initiated from the ball of the kicking foot. You start with throwing one push kick, return to starting position, then when your leg returns, the other push kick is thrown. There is a short pause and repeat.

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2A) REAR KNEE

Keep your knees bent and as your arms are pulling back, bring your rear knee in an upward than forward motion.

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2B) PLANK PUNCHES

Start in a push-up position. Keep your hands directly under the shoulders and keep your legs straight behind you with your feet together !. Your core should be tight to stabilize, then ! bring up your hand to extend punch directly in front of you.

Alternate hand punches while maintaining body position. Repeat for 30 seconds.

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2C) FRONT KNEE

From a boxing stance, move your front knee in an upward then forward motion. Repeat.

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2D) GROUND PUNCHES

Start in a lunge position with your rear knee and the same side fist on the ground. Immediately, make a 180-degree turn while dropping the other knee and fist to the ground.

Continue alternating the lunge and ground punch.

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Lie on the floor with your knees bent, feet flat on the ground and both of your fists at your chin. Sit up, throw a jab and cross at the top of the sit-up. Repeat.

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2F) SIT UP TO SIDE SQUAT ALTERNATING

Lie on the floor with your knees bent, feet flat and both fists at your chin. Do a sit up, than place both hands on the floor (same side) to jump to a side squat. Return to the starting position and repeat on opposite side.

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3A) SQUAT RIGHT/LEFT PUSH KICK

Stand with your feet slightly wider than hip width apart and squat with your butt back. Make sure that your knees don’t go in front of your toes. As you come up, extend your right/left leg to initiate the push kick with the ball of your foot.

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3B, 1A, 1C) JOG WITH JAB CROSS (Measured Pace)

While jogging in place, throw a jab/cross combination repeatedly.

3C, 1A, 1C) HIGH KNEES WITH JAB CROSS (Rapid Pace)

While running in place, bring your knees up high while throwing a jab/cross repeatedly at the same time.

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4A) TUCK JUMP

Jump up high and bring your knees up to your chest. Land softly and repeat rapidly.

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4B) LUNGE BACK WITH KNEES TOUCH TO KNEE Start in a lunge position. Touch your right knee on the ground and come straight up to a knee. Return directly to lunge position and repeat. Do the same with the left knee.

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4C, 1A, 1C) LUNGE PULSES WITH JAB / CROSS COMBO

Start in a lunge position with your knee on the ground. Start throwing jab /cross repeatedly at a rapid pace then bring knee off the ground 2-4 inches and pulse it there.

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5A) SWITCH KICKS

This is a quick movement. Start in a boxing stance. Kick your right leg up into a quick movement (push kick). As your right leg comes down, quickly move left leg up. Legs keep moving rapidly and one leg will always be in the air.

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While holding the v-hold position, throw the jab/cross repeatedly and rapidly.

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6A) HILL CLIMBERS

Start in a plank position. Your arms should be in a straight position beneath your shoulders and your abs should be tight. Your knees will keep moving up towards your chest, alternating the legs rapidly.

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6B) SLIP LEFT/RIGHT/ALTERNATING

Start in a boxing stance with knees bent slightly. Make a quick turn with your waist to the right/left side.

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6C) BOX JACKS

Start in a 90-degree angle at armpits and hip with your knees 2-4 inches off the ground. Keep your abs tight and jump your legs in and outward repeatedly.

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7A) JACK TOPS

Like jumping jacks, except arms only come down to a 90-degree angle under the armpits. The pace should be more rapid than jumping jacks.

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7B) HIGH KNEES

Pump your arms while running in place and bringing your knees up towards your chest at a rapid pace.

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7C, 1A, 1B) LUNGING BACK WHILE THROWING FAST JAB/CROSS ALTERNATING

While throwing punches (jab/cross) lunge one leg back touching knee to the ground and while still punching switch and back lunge the other leg back touching that knee to the ground

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7D) DONKEY KICKS Put your hands beneath your shoulders and lock out your arms. Jump your legs up toward the sky repeatedly and quickly.

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8A) GROUND TOUCH LUNGES

Start with your right hand on the ground and your right leg back. Switch the position of your legs while staying low to the ground. Your back knee never touches the ground. Repeat rapidly.

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8B) PENGUINS

Lie on your back with your knees bent and the bottom of your feet on the ground. Touch your left ankle with your left hand and then switch to touch your right ankle with your right hand repeatedly and quickly.

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Start in a squatted position with your right hand touching the ground. Jump in the air rotating 180 degrees and land in a squatted position touching the ground with your left hand. Remember to land as light as possible. The higher you are in the air will make landing lightly more challenging.

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9A) BRIDGE TO THE RIGHT/LEFT/ALTERNATING SIDES

Start in a sit up position. Push down with your heels on the ground, lifting your butt off the ground and arching your back with the weight distributed between your right shoulder and heels. Your left arm will be reaching over your head at a 45-degree angle while arching to the right side. Switch sides when done.

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9B) LEFT/RIGHTSIDE GROUND TOUCH LUNGES

Start in a boxing stance. Put your right hand to the ground and right leg back to a lunge position. Repeat.

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12A) CROSSOVER HILL CLIMBERS

From plank position, keep your abs tight. Your right knee moves toward your chest like regular hill climbers, but you cross legs over at the last minute. !

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12B) RIGHT/LEFT KNEE TO RIGHT PUSH KICK

Start in a lunge position and go straight into a right/left front push kick. Repeat.

MMA Bodyweight System

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