Here is a sample home workout based around MMA (Mixed Martial Arts):
Warm-up:
- 5 minutes of jump rope or jogging in place
- 10-15 bodyweight squats
- 10-15 push-ups
- 10-15 lunges (per leg)
Workout:
- 3 rounds of 3-minute shadow boxing (focus on punches, kicks, and combinations)
- 3 rounds of 3-minute heavy bag work (focus on power punches and kicks)
- 3 rounds of 3-minute grappling drills (focus on take-downs, submissions, and escapes)
- 3 rounds of 3-minute conditioning exercises (such as mountain climbers, burpees, or jumping jacks)
Cool-down:
- 5-10 minutes of stretching (focus on the legs, back, and shoulders)
Note: This workout can be modified to suit different fitness levels. It's also recommended to consult a doctor before beginning any new exercise program.