The Best Whole-Body Workout For Martial Artists – Three Moves And Zero Equipment!

If you don’t have the money, or time in your schedule to get to the gym, this workout is for you. As a martial artist you need to focus on your legs and your core for a powerful platform. In this quick, 30-40 minute workout, you don’t need a single piece of equipment.

There are only three exercises in this routine, but you’ll feel it when you’re done. Here, we’ll focus on your total core (not just your abs), your legs, and your upper body. Large muscle groups are activated all at once, the way the body is intended to work.

You can spend two hours at the gym, or you can knock this routine out in your living room as you sip your morning coffee. It’s up to you. You don’t need a single piece of equipment, just a little floor space and your body.

Deep Squats With Arm Raises

Deep Squats With Arm Raises

The squat is one of the most fundamental of all exercises. Not only does it strengthen the leg muscles and shoulders; it also burns calories in the process.

To perform the squat/arm raise plant your feet on the floor, shoulder width, with your toes pointed out slightly (this will protect your knees). Keep your back straight and squat down so that your buttock is slightly lower than your knees.

As you’re squatting, raise your arms out straight in front of you with your elbows locked, until your arms are parallel with the floor. As you stand up to vertical, pull your arms back in and place them down at your sides.

Perform each set to failure, with a goal of 50 or more reps per set.

Do this exercise for six reps, with 2-3 minutes rest in between.



The plank position strengthens all of the muscles in the core (your prime fighting muscles), stomach and back. By holding your body in this position for an extended length of time, your core will be rock-solid in no time.

To perform the plank, hold your body up in a push-up position with your weight supported on your elbows (not on your palms). Make a fist with one hand and hold it with the other, so that your forearms create a triangle on the floor in front of you.

Ensure that your back is completely straight like a plank and that your eyes are looking ahead, not down. By holding this position with your eyes, you keep your neck straight too.

Hold your body in the plank position until failure. Try for a goal of 100 or more seconds per set. Perform this exercise for six sets, with 2-3 minutes apart.



The classic upper body exercise and a crucial one for the martial artist. This motion is where you earn your punching and blocking power.

Support your body on your hands and feet, with your back and legs completely straight. Lower your body to the ground with your elbows tucked in towards your sides (this helps exercise the triceps more). Lower yourself until the tip of your nose touches the ground and raise yourself up.

Perform pushups to failure. Try for a goal of at least 20 per set. Perform this exercise for six sets, with 2-3 minutes apart.


That’s all there is to it. To speed up the time of the workout, you can perform a ‘circuit’ of the three exercises, so that you get the rest between sets, but your body is still working on something. Practice this workout at least three days per week, leaving at least two days of rest in between.

Jake Tyler
Hi all, I’m Jake Tyler, over the past decade I’ve been working strong on my personal fitness levels. From the age of 16, I have been a kickboxer, and I’ve built up an incredible passion for fitness & self-improvement. This experience has led me to a career in personal training and health & fitness.

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