We are going to learn two types of exercises in this session — Indian Workouts and Animal Workouts. As a Mixed Martial Arts (MMA) fighter and coach, we do these exercises to improve strength and endurance. They are included in a proper athletic regimen that even world class athletes follow it — body weight workouts are an added advantage. More than just functional training, they aid daily activities and prevent injuries.
Indian Workouts are a codified form of exercise systems developed from the most effective ancient workouts in our country. Mainly martial art forms like kusthi, kalari, malyutham and others. Most Indian wrestlers still follow these workout routines! The specialty about these exercises is that they work on multiple muscles across the body.
Animal Workouts on the other hand are based on movements of different animals. They improve strength and endurance across the body, especially those parts that are not used often enough. They help agility thanks to the complicated movements, and are a fun way to sweat it out!
Indian Workouts
Baski (aka Indian Squats)
Ensure you keep your heels lifted up, when you go down and stay down when you get back up. Your spine needs to be erect. While you go down, sweep the floor using the hands. And when you’re getting up, pull the elbows back, keeping them at shoulder level. Make sure the fists are closer to the chest at the end.
Target areas: Baski works and stretches quad muscles, pecs, apart from working shoulders and back muscles.
Kick Out: Start with the hands and legs at shoulder level, keep knees bent. The body should be parallel to the floor. Turn towards any one side first, supporting it with just one hand and lifting the alternate leg up. Touch the floor slightly with your glutes. The non-working hand is kept on the chest — now alternate sides. Beginners can keep lifted leg’s knee bent, when kicking.
Target areas: Kick out works the whole body and hamstrings.
Alternate Toe Touch: Start in plank position. Throw any one leg backwards, and while you do that, turn the body towards the same side on one hand. The leg, which you threw back, is then bent and kept down. Touch your toes. Don’t sit down completely when reaching for the toes — just touch the floor and come back. Alternate sides.
Target areas: It works the whole body and stretches the lower back and the posterior chain.
Advanced alternate Toe touch: For those who feel the regular alternate toe touch is too easy, here’s an advanced variation. Start from a low plank position (push-up position). Throw any leg backwards, and turn your body towards the same side going on one hand (the alternate hand). The leg, which you threw back, is bent and kept down. Touch the extended leg’s toes. Stay low, maintain low plank position. Alternate sides.
Target areas: It works the whole body, stretches the lower back and the posterior chain.
Animal Workouts
1. Lizard Walk
Start from a plank position. Move the alternate hand and leg forward, into a crawling position. Now, do a push-up. Keep switching the hands and legs, continue the workout moving forward. For more effort, you can lift the bent leg up and do the push-up. For beginners, you can keep the extended leg’s knee down and do the push-up.
Target areas: It works the pecs, shoulders and lats, and also engages the legs and core.
2. Inchworm
Start from a bent over position. Keeping the feet together, try and touch the floor with your palms. If not, it’s alright… just reach for the floor with your hands. Slowly start walking forward using the hands — reach till the maximum level. Start walking with the legs, until you reach your hands. Make sure you don’t drop the hip down while extending the body.
Target areas: Works the whole body — Core, and also stretches lower back, hamstrings and calves.
3. Pistol Squats
Stand straight. Lift a leg straight up to your hip level, keeping the knee locked. Now, just squat down with the other leg and get back up, again. Keep your spine as straight as possible while going down. Maintaining the knee behind the toes is very important. Beginners can hold a pole or a wall for support with one hand, and go down.
Target areas: It works the whole lower body.
4. Monkey Jumps
Start from a squatting position by keeping your hands down on the floor and staying on your toes. Now, place both your hands to the side, across your legs. Keeping the weight on your arms, jump sideways and land on the same side with legs crossing your hands. The more time you try to stay in the air, the more you work your core.
Target areas: It works shoulders, legs and core.
The writer is a MMA fighter and coach at Combat Kinetics MMA in Chennai.
