Aaron Fruitstone demonstrates for beginners how to do the Arm Bar move.

Here's a way for women to defend themselves against a front choke attack while being pinned to the wall.

The ADCC Absolute Champion demonstrates a unique grappling technique.

See Frank Trigg, a well known mixed martial artist, as he demonstrates kneeling, wrist positions, and foot control in counteracting the Ground and Pound technique.

ZoCenter.com Fitness System

Can be done at gym or at home!

Begin and End Each Circuit With a 10 Minute 30/30 Sprint (Walk on 3.5/Sprint on a 7 or higher)

Google Image Exercises that you are unfamiliar with! GOOD LUCK!

Workout 1: Upper Body and Abs

Perform three sets of each exercise with a rep range of 10-15, with the exception of Russian Twists which should be in the 25-50 rep range.

Close Grip Pushups (mainly working triceps and chest.)

Chin-ups (for back and biceps)

Decline pushups on Stability Ball (chest and shoulders)

Russian Twists (abs)

Supermans (hits the lower back)

Planks (1 minute hold for your total core)

Workout 2: Lower Body and Abs

Perform the following exercises in superset fashion, completing two sets of 25 reps each. Take only minimal rest between supersets, keeping rest time under 90 seconds.

Sissy Squats

V-Ups

Jumping Split Squats

Jump Rope on Toes (1-2 minute duration)

Hip Raises with Feet on Stability Ball

Double Crunches

Hover Squats

Plie Stance Deadlifts

Workout 3: Total Body Killer

This is a circuit style workout. Perform each exercise with no rest in the 10-15 rep range. Complete the entire circuit three to four times.

Pull-ups (assisted, if necessary)

Hanging Leg Raises

Spiderman Pushups

Side Planks with Leg Lifts

Wall Sits

Bulgarian Squats

Walking Lunges

Burpees with Pushups

So, with little to no preparation, anyone can begin building a rock hard body with superior strength.

Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!

Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed

Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does

View a demonstration by Mauricio 'Shogun' Rua and Ninja of the Flying Knee or Chute Box Technique.

Two Martial Artists demonstrates how to do powerful kicks while being in the "scorpion" position. This exercise is good for leg conditioning and helps in building power because the hips are used to launch the kick.

See a demonstration on how to do a combination attack using Cut Kick , Lead Hook, and chopping Kick.

Here's a demonstration by Kru Vince Soberano and Kru Bryon Schnell of the Rear Inside-Leg Attack (and Takedown). If done well, the impact on the opponent's rear leg can cause his knee to either buckle or break.

Watch a video of Kru Vince Soberano demonstrating the "chopping kick" or "chop down the tree" technique.