Workout like a World Champ

MANILA, Philippines – Under Armour PH athlete Meggie Ochoa first made waves when she started a crowdfunding campaign for her Brazilian Jiu-Jitsu World Championship bid. After recently winning the title for the Blue Belt Division in the International Brazilian Jiu-Jitsu World Championships this May, Meggie is now preparing for the IBJJ Asian Open in Japan later this year.

As a professional martial artist, Meggie trains twice a day, six times a week to be at the top of her game. If you’d like to emulate some of her moves into your gym routine, you can try out some basic moves from Fight Form, a martial arts-inspired circuit workout created by one of Meggie’s mentors, Coach Erwin Tagle of Ultimate Fitness.

Here’s how!

Sprawl

The sprawl is a wrestling move designed to prevent an attempted takedown. From a standing or basic fighting posture, quickly drop down on all fours. Bring your hips as close as possible to the floor, then quickly squat and get back up. Do this as many times in one minute, or try doing three to fours sets of 10 repetitions each incorporated into your circuit. The sprawl works your hip flexors, quads, glutes, and core.

Squat

This isometric exercise is great for working your quads, glutes, and core. From a wide stance, squat with your thighs at about a 45-degree angle or slightly lower to start. As you get stronger, aim for a lower stance until your thighs are nearly parallel to the floor. Hold this position for 15 seconds to start, then gradually aim for “longer” and “lower”. It’s important to relax in this static posture while keeping your back straight, butt out, while maintaining a tight core. Keep your arms out for balance and to work your lats as well.

Triangle

Similar to the triangle choke movement of an MMA fighter, this exercise works your core (particularly the lower abdominals), and hips. From a kneeling position, roll on your back with your knees crossed in a “triangle”, then roll back up. Push your hips out as you come to a kneeling position. Try doing as many repetitions in one minute, or three to four sets of 10 repetitions each incorporated into your circuit.