{"id":361,"date":"2013-03-28T12:16:43","date_gmt":"2013-03-28T12:16:43","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=361"},"modified":"2019-06-03T21:24:44","modified_gmt":"2019-06-03T21:24:44","slug":"ultimma-100-home-workouts","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/ultimma-100-home-workouts\/","title":{"rendered":"Intermediate Level Home Workouts"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"239\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/workout-system\/ultimatemma\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?fit=450%2C456&amp;ssl=1\" data-orig-size=\"450,456\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Vladimir Zabunov&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;UltimateMMA&quot;}\" data-image-title=\"UltimateMMA\" data-image-description=\"&lt;p&gt;Muscle Building workout system&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?fit=450%2C456&amp;ssl=1\" class=\"alignnone size-full wp-image-239\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=450%2C456\" alt=\"Workout System\" width=\"450\" height=\"456\" \/><\/a><\/p>\n<p><span style=\"color:#ff0000;\"><strong>DISCLAIMER &#8211; Exericse at your own risk<\/strong><\/span><\/p>\n<p>For the full programme &#8211; <a title=\"ULTIMA 100 workout system\" href=\"http:\/\/blackbeltwhitehat.com\/workout-system\/\">see this page<\/a><\/p>\n<p>Always warm up with bodyweight exercises and\/or light cardio and dynamic stretching before undertaking any of these workouts.<br \/>\nAlso, do at least 1 workout set before doing your working set(s)<\/p>\n<p>You&#8217;ll need a few bits and bobs to do this at home including:<\/p>\n<ul>\n<li>A chin up bar<\/li>\n<li>Resistance\u00a0bands\/ tubes<\/li>\n<li>Press up bars<\/li>\n<li>Weighted Vest<\/li>\n<li>BOSU Board &#8211; optional<\/li>\n<\/ul>\n<p><strong>Focus on your form &#8211; complete exercises under control with a short pause at the top &amp; bottom of each movement\/rep.\u00a0<\/strong><\/p>\n<h2><span style=\"color:#ff0000;\">Chest &amp; Shoulder Workout<\/span><\/h2>\n<p><strong>Resistance band\u00a0military\u00a0press<\/strong> x 2 sets of 12 reps<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/JMZxrSRpGhw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=74&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Handstand press ups<\/strong> x 2 sets of maximum:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/YsRy4pwVeSc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\n*Alternative to hand stand press ups &#8211; resistance bands shoulder press &#8211; 2 sets of 10 reps<\/p>\n<p><strong>Explosive press ups on BOSU (or on floor if no BOSU)<\/strong>\u00a0x 2 sets of 10 reps:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iQFSbvayhwY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Lateral Raises<\/strong> x 1 set of 12 reps<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TLKvJKX0-h8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=25&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Press ups with weighted vest and press up bars<\/strong> x 1 set x maximum reps:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/mWkMYmn7bEo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<h2><span style=\"text-decoration:underline;color:#ff0000;\">Back and Leg Workout<\/span><\/h2>\n<p><span style=\"color:#ff0000;\"><span style=\"text-decoration:underline;\"><br \/>\n<\/span><span style=\"color:#000000;\">Chin ups (weighted if necessary, put feet on a chair if too difficult) x 2 sets of 8-10 reps<\/span><\/span><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fSdHTAciCrA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=15&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Band Bicep Curls<\/strong> x 2 sets of 20 reps<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CuRzmq5qn7k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Bulgarian Split Squats<\/strong> x 2 sets of 12 reps<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZMEbNxdYQK8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>Single Leg Squats<\/strong> x 2 sets of 15 reps on each leg<br \/>\nMMA related variation shown here:<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/6AlTVYVSuI8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>These 2 workouts should take about 30 minutes each to complete.<\/p>\n<p>Start by doing 2 workouts per week. \u00a0Look to progress by adding further sets, and increasing the resistance.<\/p>\n<p>Eventually look to progress to the gym and move onto the compound lifting section of the <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/workout-system\/\">ULTIMMA gym<\/a> training programme.<\/p>\n<p>Free diet plan <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/muscle-building-bodybuilding-diet\/\">here<\/a><\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2045\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/ultimma-100-home-workouts\/workout_infographic\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?fit=1224%2C12756&amp;ssl=1\" data-orig-size=\"1224,12756\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"workout_infographic\" data-image-description=\"&lt;p&gt;home workout&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?fit=98%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-2045\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/workout_infographic.jpg?resize=640%2C6669\" alt=\"workout infographic\" width=\"640\" height=\"6669\" \/><\/a><\/p>\n<p>For 100s of additional exercises, some simple equipment like the &#8216;<a href=\"http:\/\/www.pullupmate.co.uk\" target=\"_blank\" rel=\"noopener\">Pullupmate<\/a>&#8216; or a kettlebell could be added to the home-gym. \u00a0The really are 100s of exercises you can perform with some small, inexpensive equipment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>DISCLAIMER &#8211; Exericse at your own risk For the full programme &#8211; see this page Always warm up with bodyweight exercises and\/or light cardio and dynamic stretching before undertaking any of these workouts. Also, do at least 1 workout set before doing your working set(s) You&#8217;ll need a few bits and bobs to do this [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":5,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-361","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/ultimma-100-home-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermediate Level Home Workouts - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"DISCLAIMER &#8211; Exericse at your own risk For the full programme &#8211; see this page Always warm up with bodyweight exercises and\/or light cardio and dynamic stretching before undertaking any of these workouts. 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