Hold in this position for a few seconds, exhaling as you do so. Brace your core and slowly raise your legs straight out in front of you until your body forms a backwards L shape. How to: Grab a pull-up bar with an overhand grip and let your body hang. In fact, Fontan insists that this is the best move to get in shape for a martial art. Also known as squat thrusts, this move will condition the body from head to toe.

Make it harder: Fontan likes pairing a one-two combo (a jab followed by a cross) with his sprawls.

Reverse the exercise, jump the feet forward, and explode back up to the starting position. Kick your feet back into a plank, then lower the hips and arch your back, so your body resembles a more active cobra pose. Lower down into a squat and place your palms on the ground so that the elbows are positioned just inside the knees. How to: Begin in a standing position with feet shoulder-width apart. Resembling a burpee mixed with a yoga “cobra pose,” the sprawl will challenge your entire body, improve your speed, and jack up your heart rate. This explosive move originates from old Jiu-Jitsu drills and is both a strength-training and cardio exercise. Sorry, this doesn’t even resemble sprawling on the couch.

Mixed martial arts fighting moves