Practice like a UFC star with this MMA-inspired exercise

Marlon Moraes lived up to his nickname "Magic". The fighter started training in Muay Thai at the age of 9 and achieved national success in his native Brazil. He won two national Muay Thai championships before moving to MMA, where he is now under contract with the UFC.

Sharing his thoughts on exercise and nutrition, Moraes offers an MMA workout that can be attempted anywhere without equipment.

“I want to show everyone that they can all do an MMA workout with just their body weight, and that's nothing complicated,” says Moraes, whose typical training day consists of two intense sessions; Switch between sparring, wrestling and grappling. Each of his meals consists of 100 g protein and 100 g carbohydrates and vegetables.

In between meals, Marlon Moraes complements protein shakes and took an interest in the science behind nutrition during his visits to UFC PI. “We meet with nutritionists, with professionals, and they introduced us to Thorne,” says Moraes. "w they have the whole system that we come to fight with and they all give us supplements to help us with diet, during fight week, to gain weight and recover with all the vitamins."

Marlon Moraes, who struggles at 135 pounds, shares that creatine has helped him achieve the speed and endurance required to compete at the highest level. And with an MMA record of 23-9-1, the 33-year-old also knows that the only way to achieve your goals is to do whatever you can for training. The following workouts by Moraes are designed to provide an intense workout while also giving you a taste of MMA, including defense and attack. If you want to customize the program to suit your own fitness level, you can adjust the number of seconds, repetitions, or laps. Let's go!

Warm up

Courtesy of Marlon Moraes

"You have to warm up before training," says Moraes, "just to get our blood pumping and our bodies moving."

Arm circles (front and back): 10 reps (both directions) Horizontal triceps stretch: 10 seconds (each arm) Overhead triceps stretch: 10 seconds (each arm) Side lunge (toward alternating feet): 10 seconds Side stretch (both hands) on the same shin, feet wider than shoulder width): 10 seconds (each side) Wide-legged forward bend (with feet more than shoulder width apart, lean forward and touch the ground with both hands): 10 seconds jump rope simulation (make small jumps, land on toes) : for 10 seconds. High kicks: 5 reps (each leg). Squats: 10 reps

The Workout In MMA, your hands must always be up to protect yourself, so keep your hands up during exercise, as if you were in a defensive block position.

Marlon Moraes MMA Workout – Warm Up
a practice Repetitions Remarks
Jab 10 seconds * While throwing your jab, keep the (other) hand up.
Cross for 10 seconds. Combine both jabs, then cross 10 seconds 12 per leg
Jab, then high knee (opposite leg) 5 per side 8, 12, 12
Jab, high knee, then cross 5 per side 8, 12, 12
Jab, kick, then change stance (one leg is always in front) 5 per side 12th
Jab, cross, change stand, then kick 5 12th
Jab, Cross, Sprawl and Knee 5 * The sprawl is when someone is trying to bring you down and you want to avoid this situation.
The movement is the same as that of a burpee.
Rest 5 seconds * Focus on breathing
Jab, knee, kick, then switch 5
Jab, cross, knee, then kick 5

Marlon Moraes MMA workout

3 timed laps (2 minutes on, 1 minute break): These two-minute explosions are divided into 30-second segments:

Round 1 – Be aggressive

(Round 1)
a practice Repetitions Remarks
Jab and cross 30 seconds You can stand or move a little.
Sprawl with jab and cross combination 30 seconds
Alternately high knees 30 seconds Right then left and so on
Jab, cross, then kick combination 30 seconds
Rest 60 seconds

UFC fighter Marlon Moraes during the first round of his MMA trainingCourtesy of Marlon Moraes

Round 2 – Defense

"For this round you can work on defense and counterattacks on your own," says Moraes.

round 2
a practice Repetitions Remarks
Jab, cross, knee 30 seconds
Kicks 30 seconds
Kicks (opposite leg) 30 seconds
Jab, cross, sprawl, knee, then kick 30 seconds
Rest 60 seconds

UFC and MMA fighter Marlon Moraes performs defensive MMA moves for this MMA workoutCourtesy of Marlon Moraes

Round 3 – core focus

"It's the last round," says Moraes, "let's make sure we push ourselves."

Round 3
a practice Repetitions Remarks
Sit-ups 30 seconds
Alt.Leg raises (shoulders off the floor) 30 seconds
Leg raises (both legs): 30 seconds 30 seconds * Try not to let your feet touch the ground.
pushups 30 seconds
Rest 60 seconds

UFC and MMA fighter Marlon Moraes does core exercises for round 3 of his MMA trainingCourtesy of Marlon Moraes

Congratulations!! You are done!

"That's it for training," says Moraes. "Make sure you are drinking water and your amino complex now!"

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