Watch: Full body conditioning workout by an undefeated professional MMA fighter

Perfect for burning calories and getting rid of that pesky belly fat: reveal your six pack in time for beach body-season!

MMA-Style Conditioning Workout by FightCamp
(Image credit: FightCamp/Shanie "Smash" Rusth)

Okay, people, it's really time to start working on that summer beach body you promised yourself you'll have this year. You missed out on sculpting a six-pack last year and the year before, but 2021 will be the year when it happens! To help you get in better shape, we teamed up with the amazing people at FightCamp to bring you this full body workout by the wonderful Shanie.

Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Founding Coach, and mother of two kids. Shanie began training MMA in 2011 to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. She’s known for her fierce head kick!

Today, Shanie will take you through an MMA-style conditioning full body workout round.  You can decide how many times to repeat the round to build the workout your desire. Complete the 5-minute round 3 times for an 'MMA Fight' or complete it 5 times for a 'Title Fight'. 

Feel free to dial up the intensity by moving quickly during the rounds, or you can modify it by doing the exercises slowly.  Either way... you will get a full-body conditioning workout that will leave you combat-ready. Punching bags and boxing gloves are strictly optional for this workout!

If you like this, make sure you check out Shanie’s 10-Minute Burnout Kickboxing Workout and this 30-Minute Boxing HIIT Family Workout, also by Shanie on FightCamp.

We have other FightCamp workouts here on T3, including this 10-minute medicine ball workout, a 10-minute jump rope workout, a 12-minute boxing full body workout, and our newest entry, this 20-minute kickboxer strength and flexibility full body workout by Flo Mater.

How to perform this MMA-style full body conditioning workout

Do any 3-5 minute warm-up of your choice. (Shanie likes to jump rope to warm up)

One minute - Jab - Cross - Hook - Hook + Roll-Roll

One minute - Squat + Front Kick

One minute - Combat Burpee (Jab-Cross Jab-Cross + Sprawl)

One minute - Skip Knees

One minute - Burpee + Mountain Climbers

REST - One minute

Repeat the round three times for an MMA Fight or five times for a Title Fight

Are you ready? Click play on the video below and let's get going!

Watch the workout

Exercises explained

MMA-Style Conditioning Workout by FightCamp

(Image credit: FightCamp/Shanie Smash)

Jab - Cross - Hook - Hook + Roll-Roll

Standing in a boxer’s stance, throw a jab with the lead hand, a cross with the rear hand,  a hook with the lead hand, and a hook with the rear hand.  Bend your knees and transfer your weight back as you duck under or “roll” towards the rear foot.

Repeat as you “roll” towards the front foot. 

MMA-Style Conditioning Workout by FightCamp

(Image credit: FightCamp/Shanie Smash)

Squat + Front Kick

Standing with your feet slightly wider than your hips and hands at the center of your chest, bend your knees as you lower down into a squat position as if you are sitting back in a chair.  As you straighten your legs, kick one leg in front of you and place the foot back onto the ground. 

Repeat on the opposite leg.

MMA-Style Conditioning Workout by FightCamp

(Image credit: FightCamp/Shanie Smash)

Combat Burpee (Jab-Cross Jab-Cross + Sprawl)

Standing in a boxer’s stance, throw jab-cross-jab-cross. Take your body onto the floor in a full plank position, lower the chest all the way down to the floor and explode back up into the boxer’s stance.

MMA-Style Conditioning Workout by FightCamp

(Image credit: FightCamp/Shanie Smash)

Skip Knees

Standing up with your feet hip-width apart and your hands clenched in front of your chest, skip one knee up towards your chest as the other leg skips back.  Repeat on the opposite side.

MMA-Style Conditioning Workout by FightCamp

(Image credit: FightCamp/Shanie Smash)

Burpee + Mountain Climbers

Staring in a high plank position on the floor, drive the knees towards the chest one at a time for four repetitions.  Explode up to a standing position and do one jumping jack.  Lower back down to the high plank position and repeat the mountain climbers.

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.