Best Full Body Martial Arts Workout

Full body conditioning is essential for all types of martial artists. Some styles emphasize strikes and kicks, such as kung fu and karate, while others focus on grappling and holds, such as aikido and jiu-jitsu. All martial arts, regardless of style, all share many similar movement patterns and basic skills, and you should focus on developing these fundamentals before progressing to more complex skills, according to fitness professional Jeff Fields, owner of Strong to the Core, a combat conditioning center in New York City. The best workouts should encompass movement in all directions and incorporate multiple joints and muscles.

Kettlebell Swings

Kettlebell swings train proper force transference from your legs, through your torso and into your arms. Hold a 30 lb. kettlebell with your left hand hanging in front of your body with your knuckles facing forward. Stand with your legs about shoulder-width apart. Bend your legs slightly and your torso forward slightly to initiate the swing. Swing the kettlebell between your legs. Exhale and push against the ground with your legs, swinging the kettlebell up until your left arm is parallel to the ground. Repeat the swings as fast as you can with control. Use the momentum of the swing to help you swing up and never round your back. Perform three sets of 10 swings on each arm.

Ginga

The ginga is a fundamental movement pattern in Brazilian capoeira, and it serves as a preparation to perform various kicks, evasions, feints and aerial moves. It develops body balance, rhythm and core stability. Stand with your legs about hip distance apart with your feet pointing forward. Step back with your left leg and bring your left forearm up to block your mouth with your palm facing forward. Bring your right arm out to your right side. Tighten your left buttock slightly as you extend your left hip. Step forward and slightly to your left with your left leg and step back with your right leg. Bring your arms in the opposite direction. Repeat this movement pattern for two minutes without pausing. Keep your posture upright or lean your torso forward slightly without rounding your back or hunching.

Multi-Planar Shuffles

Shuffling is a common movement pattern in many martial arts, such as kung fu, jiu-jitsu and boxing. It involves moving in a direction with a leading foot and trailing with the back foot while maintaining your focus in the same direction as your torso. For the basic forward shuffle, stand with your right foot forward with both feet pointing forward. Keep your hands in a defensive position with your arms bent in front of you. Depending on the type of martial arts you do, the hand position might vary. Brace your abs and push off the ground with your left foot, then immediately step forward with your right foot so that you can be in the same position as when you began. Perform 10 shuffles forward with your right leg forward and 10 shuffles with your left leg.

You can also perform lateral and diagonal shuffles where you face forward while moving left and right or at 45 degrees away from your origin with your feet pointing forward.

Basic Jump Roping

Jump roping improves not only your muscular and cardiovascular endurance, but also your posture and rhythm, according to physical therapist Gray Cook, author of "Athletic Body in Balance." The bounce step is a basic skill in which you jump on the balls of your feet with your feet together at a rate of two jumps per second for two minutes. Rest for 30 seconds, then perform another set of jumps. Increase the duration of jumps by 15 seconds per training until you can perform the bounce step for five minutes.