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Muscle-Building Workout and Diet


hello everyone I’m torques Kozak from Houston and this is my knockout MMA workout this MMA conditioning routine is great for both men and women of an intermediate to an advanced fitness level now there’s absolutely no prior martial arts experience required to enjoy this workout but if you are a beginner I recommend you start with my intro video by either clicking here or in the link below now there’s also no equipment required for this workout but if you want to add a little extra intensity and resistance feel free to hold on to a couple of light water bottles or light dumbbells while completing this routine I’m going to do this entire thing with you and I’m going to give you everything I got all I ask is that you give me the same in return now if you’re ready to go let’s do this all right hands are up I want you to keep moving about what you do this whole workout you’re light on the balls of your feet and you’re going to keep moving all right let’s go one one one one two one two we’re going to start nice and light we’re going to pick up the face as we go one two one two get more more complicated as you get into the workout 1 2 3 1 2 3 1 2 1 2 1 2 3 1 2 3 4 once you want to 1 2 3 kick 1 2 3 kick once you want to 1 2 1 2 1 2 1 2 1 2 3 kick and back 1 2 3 kicking back 1 2 3 4 one two three four from Kate one two three four front kick one two one two one two three four one two knee one two knee one two three four one two three four we’re going to go 20 knees one two three four five six seven eight nine ten FS high 13 14 15 16 17 18 19 20 hands are up 1 2 3 4 1 2 3 4 switch kick 1 2 3 4 switch kick and back down 1 2 3 4 1 2 1 2 once you want to 1 2 3 4 1 2 3 4 uppercut 1 2 3 4 uppercut 1 2 3 4 uppercut kick 1 2 3 4 uppercut kick and back 1 2 1 2 1 2 3 4 we’re going on one two pivot for 30 seconds one two hit one to pick one to pick one to pick other way one two bit once you pick three keep it up now opposite way once you turn 90 degrees one two other way now what – 90 degrees hands are up and remove one two three four one two three four kick one two three four front kick one two three front kick two three front kick one two one two once you want to one two three four one two three four switch kid one two three four switch kick and back down once you want to twenty needs go one two three four five six seven eight nine reach up and pull down 12 13 14 15 16 17 18 19 20 and throw up keep moving one two one two remember don’t stand still 1 2 3 4 1 2 3 4 from kick 1 2 3 4 front kick front kick 1 2 3 4 front kick in the front front kick in the back again 1 2 3 4 front kick front kick hammertime same thing 1 2 3 4 front kick front kick and 0 1 2 1 2 1 2 3 4 once you want to once you take 4 1 2 1 2 happy and sexy and which one – once you want to once you want to 20s go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and 0 1 2 3 kick 1 2 3 kick 1 2 3 kick and back every time 1 2 3 kick 1 2 3 4 once we want to once you want to first rounds over with all right second round pick up the pace a little bit this round hands are up all right let’s get it going one two three four one two three four sprawl one two three four one hip to the ground back up one two three four straw alternate hips let’s have other tips to the ground back up one two three four sprawl again up one two three four scroll again hop it up as fast as you can back up one two three four sprawl opposite hip every time both legs out one two three four all hip and back up hands are up one two one two one two kick once you switch hit once you front kick one two one two hi once you want to hot hand 1 2 3 4 1 2 3 4 1 2 2 3 4 1 2 again once you think 4 1 2 1 2 3 4 1 2 once you scroll up to throw up 1 2 3 4 1 2 3 4 once you want to once you want to once you run kick 1 2 front kick 1 2 front kick kick 1 2 front kick kick once you brung your kick 1 2 front kick kick and back 1 2 3 4 1 2 3 4 all back up hands row 1 2 1 2 we’re going to go a little kick high kick locate bring it back high kick bring it back as you can on the second one first ones low low kick high kick and back 30 seconds on one side look at Todd kick back key ball turn hit boom boom back down low kick back I kick reset again whoa kick back cupcake reset one more time low kick back high kick reset switch legs obviously like now low kick back high kick down switch look it back hug it down in front and switch look it back hug it down in front switch again okay back hi-yah boom pick it up now once you get the pace boom back down one more look back hot hand throw one two three four one two or three fourth ball let’s go twenty knees hit it one two three four five six seven eight nine ten eleven twelve thirteen fourteen came up sixteen seventeen eighteen nineteen to twenty cancer up one two three four one two one two one two one two one two one two kick from kick Emmy once you want your front kick one two one two front kick now let’s not leave it up you can move it one two three four one two three four switch kick one two three four switch kick and back down one two one two honey once you want to out here once you want to a hobby we’re going on the ground high plank position put your lateral leg blocks keep your butt down your back straight high plank position and we’re walking side to side that’s the whole thing both your feet and hit your hands or walk we’re doing this one for 30 seconds in total breathe whole time algebra keep breathing keep moving keep fighting through take right there hand 5 4 3 2 1 0 I’m agree let’s go 1 2 3 4 1 2 3 4 knee one two three four knee again once if people need one two three four me poke it one two three and four knee front you again one two three four me Frankie up again one two three four knee broke it again one two three four me from Kate one more one two three four knee front kick and then set her up okay so starting the third round it’s going to start to get harder and harder as we go but don’t quit don’t give up keep pushing remember if we quit every time we felt uncomfortable we’d never achieve anything push through it let’s go Panther up on two one two one two three four one two three four one two one two three four one two good use those hips and abs by your punches 1 2 3 4 1 2 1 2 3 4 1 2 1 2 1 2 hot hands 1 2 1 2 hot hands next we’re going to do what’s called a double lunch so it’s like a takedown we’re going to step 1 launch that set to love steps back up so explosive one two and back up so we’re going side to side 1 2 back up and going comfortably deal with this the faster and more power you can use them one two back up the collar steps one two you stay and loathe her up alternate which leg take that big first step with one two big power again one two keep it up on stop one to fill those legs working again one two one more time and one two hands are up one two three four one two three four switch kick one two three four switch kick one two three four switch kick one two months you one two three four one two three four uppercut uppercut one two three four uppercut uppercut make sure to use those legs and upper cut one to pick walk with an uppercut one two three four uppercut uppercut uppercut row row your legs in your arms one two three four back up to four good uppercut one two one two one two one two one two one two next when we do a little punch out peach over the park get into a squat hold that ISIL squat against many punches in as you can do this for 30 seconds punching up base level answer hop keep it moving bring your hands back to your chin after every punch come on keep moving keep going keep going keep going on 25th whip up and breathe I’m gonna savor stay low don’t stand up and five four three two one stand up let on feet let’s go once you want to 1 2 3 4 what you want to the real workout starts when you want to quit let’s go once you take more once you want to once you want your front kick one two one you broke it once you want you front kick kick kick kick and back 1 2 3 4 1 2 3 4 switch kick 1 2 3 4 switch kick 1 2 3 4 switch kick switch kick hands are up one two one two one two one two double lunge again let’s hit one two big power steps again one drag that back through – just like to take something out one two again and throw up one two again one to stand low don’t stand up one two again big rock one two one more and one two and 0 1 2 3 4 1 2 3 4 from kick 1 2 3 4 crunky ok come to group or front kick front kick again 1 2 3 4 from kick from kick again once you want to 1 2 3 4 1 2 3 4 1 2 3 4 – come on let’s give it up 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 alright getting low a little bunch up we’re going to chop this round a little on chopped sit down weights in your hips not on your knees let’s go come on hands keep moving it’s you versus you come on push yourself because nobody else is going to do it for nobody else to push you besides for yourself let’s go come come on 5 4 3 2 1 0 and around okay you have a choice you give up now or give it your all no regrets make a decision let’s go inter up blunt you want to once you want to one two three four one two three four one two three four need one two three four knee broke it one two three four knee from kids once you want to want to scrub once your straw mom keep going once you scrub keep up with me let’s go right bad luck I’m great once you scroll come on keep it over those 30 seconds again once you scroll back up once you scroll down up once you scroll down back up again once this 400 just raw once this raw ones this pro last one ended up keep moving I’ll say I’m still from standstill one two three four one two three four switch kick one two three four switch hit one two three four switch kick one two three four switch kick front kick switch kick down in front front kick again one two three four switch kick down the pump front kick one two one two one two one two one two three four one two three four one two three four Yee one two three four knead knead again what did you for Nene two three four need me once you want to once you want two one two one two twenty knees hit one two three four five be moving nine ten eleven twelve thirteen fourteen five four three two one zero hands up once you want to one two three four one two three for me one two three four knee one two three four knee kick one two three four knee kick one two three four knee kick two three four knee kid once you want two hands once you want to once you want to once you want to okay we’re hitting the ground now we do a ballistic push-up so we’re doing by blowing push-ups either here or Bernie’s you decide five one two three four five reps dude every time that is one and again go 1 2 3 4 5 and rest last one hit 1 2 3 4 5 up on your feet hands are up one two three four once you want to 1 2 3 over cut 1 2 3 uppercut one good grab a cup one two three uppercut again one two three uppercut again two three uppercut one two three uppercut knee one two three uppercut knee again once it everybody one two three uppercut need one two one two one two one two one two three four one two three four we’re going 12.1 to without your hips and right back up once you go one two ducks was like a squab once you duck fast once you’re done 30 seconds gon keep getting as bad as you can in the thirty second time period sitting back once you go once your duck once your duck once you’ve got way back the episode of time won’t do duck once you go again once you go once you go five four three two one and up one two three four one two three four one two sprawl that go with the quickness again once you scroll back up the quickness is in it once you scroll breathe again again again one more hands rough money knees go one two three four five six seven eight nine ten eleven twelve thirteen no sir 17 18 19 20 another round all right starting the fifth round look in the mirror that’s your competition competing with yourself did it hands are up let’s hit 1 2 1 2 1 2 3 4 1 2 3 4 1 2 hot hands Hawkins one two three four one two good once the people want to again one two three four one two one two three four one two once you want to 1 to K once you kick once you kick once you switch kick one two switch kick once you switch kick want to switch kick once you switch get one two switch kick one two three four one two three four one two one two one two need one two knee one two knee one two meeting one two knee knee once you need eight one two neat neat next we’re going to punch out and run click so we’re doing a high punch out punch it up high above your head hands going back to your chin and we’re rubbing place so keep those feet moving keep those hands high make sure you get a full rotation on your punch throw just punch straight over rotate those fists full rotation and bring it back to your chin run it in place you move in bring those legs up or no shoulders out let’s go five four three two one good I’m going to grab my hat for the next one if you have one grab it if your perfect don’t worry about I’m going to do it let grades to a triangle so I’m going leg raise and I’m crossing one ankle other under my knee leg raise try from the front I’m going leg raise triangle when your hips are there eyes blink lock your legs you know how to get those hips up off the ground and lock your legs there a stronger good breathe in these we can in you have 15 more seconds get those hips up off the ground and lock those legs alternate which side you’re locking head every time for those that are familiar go through head in jiu-jitsu or watching martial arts on TV you can be themselves there’s no this is a triangle choke boom hips are up and lock it and five four three two one zero so from here he and I on the ground I’m gonna doing hoopla next beautiful to my butt I’m going to reach side side reach hips come up and I’m going to my oppas I bring my hips up off the ground hips up and reach alternating sides just like a hit whup with the twist and breathe and for those of you that don’t are not familiar this is your defense of somebody standing or sitting up on your chest when hoopla is a jujitsu technique to get them up and off push off your heels bring your butt up and twist good for those hips up every time and 5 4 3 2 1 0 up on your feet have a mat move it out of lake and keep going answer up 1 2 3 4 once you want to once you want to once you want you once with your board once you saw yeah what you saw you can move in once I saw once you need from one to need from 1 to e straw one two knee screw up again when to me throw up one to me straw is for one two knees from me one to me throw up me again one to buy that need throw needs I get right this time what you need straw need one more hit one to me throw me one two three four one two three four one two three four one two three four one two three four once you want to once you want to once you want to now we’re going to do it low punch out with looks staying low waiting your but bring your hand back to your chin every time when we’re hooking the back twist hit of those hits your weight back in your butt and then your hips bring the hand back your chin after every punch there it is and seated ready almost there and 10 seconds left on this one keep moving keep moving don’t stop five four three two one zero and a big rock sixth and final round don’t stop when you’re tired stop when you’re all done we’re going to start this last run off the fun we’re going to go from kick front kick and then bring our leg up with them into a third from cake but I said we’re going to kick our foot back or into a Superman punch so it this one’s fun front kick front kick Superman punch again front kick front kick up and keep back Superman punch again front kick front kick gym back Superman punch again front kick front kick the up Superman again front kick front kick yup Superman punch I’m going to switch sides and go front kick front kick knee up hey get back again front kick front kick knee up kick back Superman again front kick front kick yup kick back again front kick front kick Superman one last one hit everything you got from kick the up in a month for there it is one two three four back in nuke one two one two one two three four once you want to twenty neat hit one two three four five six seven eight nine 10 11 12 13 14 15 16 17 18 19 20 hands are up 1 2 kick once you switch kick once you switch kick once you want to 1 2 3 4 1 2 3 4 switch it switch ok good 1 2 1 2 once you want to next we’re going to go knee side kick me sidekick me sidekick 15 seconds per side me sidekick need sidekick keep it up me sidekick Niq sidekick ah this aside knee other wick sidekick me sack against your legs get tired is harder to balance that’s okay that’s how we know it’s working knee sidekick knee sidekick one more knee psychic and up one two three four one two three four okay one two three four from kid one two three four okay 1 2 34 from cake one more one two three four okay one two three four one two three four need two three four need one if your anemia one two three four need me one two three four needy straw two three four need me straw one two three four needy scroll sprawl right hit it one two three four me neither scroll back up and up strong again yeah same thing one two three four knee knee two squats one hands up throw hands up one two one two one two three four one two three four trunk it you have a trap for the next one I’m going to do a high link-local in transition starting a locally position coming up to a high plank and switch it back up little quick hike all turning in which side you come up on then go down now so switch back and forth from the right to the left and more time keep those hip down and keep your back straight good pump up the last round hearing you got don’t give up remember you’re a fighter not a good not a quitter not have any quitting diggety diggety last one and that’s the side of your use neck hands are back up one two one two once you want to once you want to one two three four one two three four one two three four one two three four once if your core okay finish it off the day with jumping knees I’m going to jump straight up my back knees coming up and knee open is that when I left leg jump it up need and doing it again go straight up me wait my hips again need weight my hips another time again not much left laying nice and soft look good so the back leg comes up boom you got a hockey mom not much left get there get there uh-huh ten seconds got ten things up switch and five four three two one zero that’s gonna work you’re all going congratulations I can do every last little bit of energy I had today I hope you enjoyed 14 I could really use a shower before I do want to make sure you know that ogre has stayed calm with hundreds of additional free workouts we have our food no plans to lose or gain weight as well as our complete 30 to 90 day fitness programs I redid everything areas for free offer new please do me a huge favor and subscribe to our YouTube channel but it really helped us keep this great service free like us on Facebook or follow us on Twitter we’ll make sure you get the best daily motivation while you’re at it stop by our store pick up a t-shirt of your poster whatever it takes to help you stay motivated and keep you on track well I’m coach goes out from Aspen then I’ll see you next workout

78 thoughts on “30 Min Knockout MMA Workout at Home – MMA Conditioning – MMA Workouts Exercises UFC Training

  1. ive used your workouts for the past 3 weeks and lost 17 pounds since than, thanks man, i wish i could get one of those poster you have on your wall they always get me motivated and  going hard

  2. did a 12 minute ab work out then i tried my best to keep up in this MMA workout ! lasted up to 17:40 ! this is a real challenge !

  3. I really found this workout a challenge. Is is just me though or normal that as I get more tired my skill level diminishes and my punches and kicks look terrible?

  4. When I tried one of your workouts when I first subscribed to this channel I was like, "Psh this is easy." This video changed my mind lol Awesome job man keep it up!

  5. I started "working out" with HASFIT last August because my doctor said I had high blood pressure ans was overwight at 216 lbs. at 5'-9". I have gone through all of his routines and have lost 30 pounds. My blood pressure is down to 120/80. I also cut out salt on all of my food and eat healthy. But the best of all is  I am 60 years old! My wife is 49 and she says I look like I'm 40. I enjoy all of his workouts and change it up all the time. Thanks.

  6. Really like your zeal. I always wanted to kickbox and i guess this is the next best thing for free. GOD bless! You are changing lives. Be encourager!

  7. this is a cray cary workout!! I did your Ultimate Warrior 30min workout earlier and then turned around and ate alot so I wanted something to burn off those extra memorial day calories and this did it!! VERY intense workout but what got me was those damn sprawls! ugggh my shoulders where fatigued and felt heavy as hell!! I made it to the end and hand nothing left. I literately looked like I just got out of a pool I was covered in so much sweat. That was yesterday and I looked at my workout mat today and it STILL has sweat on it from this workout! LOVE IT!! You should do a 60min MMA workout

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  9. thank you lord jesus christ and thank you coach kozak for this amazing workout I am proud to say that I finished from start to finish no pauses just a quick water break… You sir are an inspiration for those of us who want to change their bodies and lives forever.. thank you coach kozak you are a nice person sir god bless you !

  10. Absolutely brilliant. I did tae bo years ago. This is a more genuine martial arts workout. I like the way combinations are basic enough for newbies and advanced.
    Keep up the good work coach.

  11. for fucks sake i couldn't make it completely through the first round my.ill give it a month or so before i can make it throught the whole workout

  12. I didn't have time to go to the gym so i sought for an mma workout on youtube and i came across this. It was great! Thank you so much God bless!

  13. haven't trained mma in awhile and am out of shape but I haven't felt this great burning feeling In along time I think it's time to get back in the gym and get a mma fight in my record

  14. Thanks for this! I was doing the 30 minute kickboxing workout but it started getting too easy – this one definitely kicked it up a notch 🙂

  15. Wow, I'm definitely not a newbie in working out (weighted calisthenics 6x a week + running), but man, this thing kicked my butt! Simple to follow, yet brutally challenging – can't thank you enough 🙂

  16. Oh my lord!! This was a killer but amazing. Bit late but loving your Kickboxing and now tried this MMA. It was ridiculous and it kicked my ass!

  17. Yaaaassssssss 3rd one of ur videos I've done and I have loved all 3!!!!! We have been a Shawn T insanity fam and ur workouts definitely keep up and I actually bow prefer urs

  18. Whoa. I lift weights and have a martial arts background, but your videos are really helping me get FIT for my wedding. Thanks man.

  19. Thankyou coach for this amazing workout, i finished it all only 2 drills I couldn't do it but I replaced it with roundhouse kick,thanks again ❤

  20. I haven’t done this one in awhile. Geez I forgot how fast and hard it is. I used 4lb weights as well. Next up a 30 Min Tabata with a 30 min cool down walk and I’m done for the day. Thank You Coach.

  21. You saved my life and the lives of hundreds of people around me. 100% sure I'm not alone when saying this. I'm speaking for THOUSANDS of people around the world blessed from your state-of-the-art contribution to mankind. Just do the math and realize that you're a true hero who's name will be forever remembered in humanity history. We will make sure of this, Kozak. "Thanks" is just a stupid-not-enough word to say. Immortality is yours. May you and your family enjoy a life full of wellness and happiness.

  22. Thank you for the workout sir! 🙏 I lost more sweat than a normal cardio workout when I tried this workout for the first time 👍

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