GSP RushFit The Fight Conditioning Workout

Owings is a good trainer and GSP is awesome.

That being said I can only give this 3 out of 5 stars.

Bas Rutten MMA is harder and more intense because in between

rounds you go full bore to failure on exercises squats and pushups.

A few squats and less than 10 knuckle pushups really doesn't

do much.

The technical parts are very good so far as kicks and punches, but when

adding sprawls, and simulation throws and choaks and tends

to slow the pace.

I would rate Rushfit in the same category as

Supreme 90 as far as intensity, but with a much better calendar rotation.

There is a 26 min tutorial "Foundation Moves/ MMA How To's" for this workout that has Erik and Georges demoing and explaining in detail, the form for the main exercises & body awareness/ position/posture. These are the exercises/movements that are discussed & demoed: fighting stance, forward & backward motion, pivot, jab, hook, rear cross, uppercut, rear vertical elbow, front elbow, combo basics, rear knee, rear front kick, roundhouse kick, side kick, defensive kick check, level change, shot, sprawl, slam, Uchi mata (Judo throw), hip escape, hip heist, armbar, kimura (shoulder lockout), triangle choke, standing guard pass, It's really helpful to those who may not have experience/exposure to those exercises, to watch and practice the exercises (and learn the terminology).

There are two background exercisers, in addition to Erik (trainer) and Georges. Calisthenic exercises (squats & alternating front kicks and push-ups) are performed after round is completed. All the exercisers are performing the exercises at their own pace, so they're not all in sync. There are modifications for exercises, and clear explanation and demos in the workout (but good idea to watch the tutorial, again, for specific exercises, if needed). The workout seems to start off slow, and then picks up with the subsequent rounds, it has a good flow with a mix of standing & floor exercises. And there's repetition so it's not so much of a struggle to learn the sequences, but many do require coordination, balance, flexibility & endurance, so some exercises may be harder for some to perform (initially or long-term). It is a workout where you're mentally engaged, I did not feel that it was mindlessly repetitive or endless reps (w/out a purpose), like some of the mainstream cardio kickboxing workouts out there (or had the typical pop, canned music, instead rockish music). Overall a solid workout, really the only cardio workout in the RF program.

Warm-up (10:50 min)- 10 exercises performed for 1 minute each.

Torso twists

Side bend (alternating sides)

Walk out arms to plank position/walk feet into standing/starting position (one rep in one direction, then turn around & repeat in other direction)

Ginga (alternating rear lunge from capoeira)

Squat down>walk out to plank position>push-up> return to standing position

Lateral Lunges (alternating, both arms come to the front of body)

Walk out to plank position>Push-up>lateral plank w/ 5 second hold (alternating sides)

Air squat (squat w/ both arms in front of body)

Bird/dog- hold for 5 seconds, work on one side, then repeat on other side.

Roll down (similar to pilates version)

Work section (29:56 min.)

Round 1 (5 min.)

Forward/Backward/Side to Side (30 seconds each side): stepping in fighting stance in four directions, stance switch, repeat on other side.

Forward/Backward/Side to Side/Level change (30 seconds each side): same sequence as previous exercise with a sumo/plie squat (level change), stance switch, repeat on other side.

Forward/Backward/Side to Side/Shoot (60 seconds): same sequence as previous exercise with a shoot (fast lunge forward w/ front leg, back leg taps to the floor in back of the front leg) and pivot to face the back, repeat to face the front side, and switch stance, continue alternating sides (two reps per side).

Forward/Backward/Side to Side/Sprawl (30 seconds each side): same sequence as first exercise with a sprawl (similar to burpee exercise, but hips touch the floor), switch stance, repeat on other side. Modified exercise for sprawl: Step into plank position & step back to starting position.

Circling (60 seconds): Alternate circling (right & left lead) in the room (like facing opponent in a ring) in fighting stance.

Calisthenics: 4 squat/kicks (squat w/ alternating front kicks), knuckle push-ups (push-up on knuckles w/ hand pull off floor after lowering to the floor). Modified exercise for knuckle push-ups: isometric hold in plank position. Erik says that the calisthenics section can be skipped for those who want less intensity, or need a rest between rounds.

Round 2 (5 min.)- focus on striking

Each exercise in this round is performed for 30 seconds each side, sequence is completed on one side, switch stance, repeat sequence on other side.

Jab/cross/hook/level change

Upper Cut/Hook/Rear Knee/level change: Rear knee is knee raise w/ the rear leg.

Hook/Cross/Hook/Rear kick/Sprawl

Jab/Cross/Hook/Rear Kick/Kick check: Kick check is a knee raise w/ the opposite leg of the rear kick leg (leg is facing front for all, except Georges, he has a turned out leg/knee).

Jab/Roundhouse/Side kick: same leg is used for both kicks, the rear leg performs the roundhouse kick and rotates the body (180 turn), then pivot back to starting position after side kick.

Calisthenics

Round 3 (5 min.)- focus on striking & takedowns

Each exercise in this round is performed for 30 seconds each side, sequence is completed on one side, switch stance, repeat sequence on other side.

Jab/cross/level change

Jab/cross/shoot: there is a quick level change before the shoot, and body is pivoted around to face other side (back).

Cross/Hook/Shoot/Lift/Slam: The lift is where one pretends to grab an opponent from the side (arms clasped together, raise overhead), and the slam is pretending to slam the body to the ground (body rotates into plie/sumo squat & arms are brought down to knee level)). Body pivots around to face other side (back) after the slam move.

Elbow/ Elbow/Uchi Mata (Judo throw): Alternating elbows (rear vertical, then Front), back step (body faces back), Uchi Mata (step, arms touch the floor, while one leg lifts back for a moment in line w/ the body/, or a bit above/ 3/4 of a standing split, Georges lifts higher than the others), pivot all the way around to face the front.

Uppercut/Hook/Sprawl

Calisthenics: 4 squat/kicks (squat w/ alternating front kicks), knuckle push-ups (push-up on knuckles w/ hand pull off floor after lowering to the floor). Modified exercise for knuckle push-ups: isometric hold in plank position. Erik says that the calisthenics section can be skipped for those who want less intensity, or need a rest between rounds.

Round 4 (5 min.)- focus on ground work & Jiu-Jitsu

Each exercise is performed for 60 seconds.

Hip escape: Starts out by lying on back w/ bent knees, turn to side and body forms 90 degree angle (on the floor), one leg is straight, while the other has a bent knee or can be more straight, the arms reach for the toes, alternate sides.

Armbar abs: Lie on back w/ one bent knee, one straight leg, facing forward, alternate rotating body to the side w/ one straight leg making a swinging motion, the other leg has a bent knee (folds under as body rotates to side). Shoulders & head stay off of the floor during the exercise, hands are clasped w/ arms on chest or a held above.

Kimura (shoulder lockout) Sit up: Lie on back w/ bent knees, rotate to one side w/ upper body, and the moving arm forms a lockout by holding on to the wrist of the static arm (bent at the elbow), alternate sides.

Triangle choke: Lie on back w/ bent knees, kick both legs and body is off the floor "get up on the shoulders" quickly place the ankle of a turned out leg (bent knee) in back of the other leg's knee (bends to meet it), alternate sides.

Sit Up to Hip Heist: Lying on back w/ entire body on floor, reverse crunch to upright position (leg straight in front of body), into hip heist (lift hips up, one leg kicks through to sit facing the opposite side, other leg quickly joins it).

Calisthenics

Round 5 (5 min.)

Each exercise is performed for 30 seconds on each side.

Jab/cross/step off/front kick: Step off is a side step (it's very quick), there is a pivot to face the other direction, repeat exercise.

Standing Guard Pass w/ two punches: start w/ knees on the floor, stand up (one leg at a time) and punch down twice, return to floor, repeat (knee that stands up first, is the first to return to the floor).

Elbow/Elbow/Knee/Level change: knee is a rear knee.

Jab/Front Kick/Sprawl/Knee: Rear leg performs the kick and knee.

Scramble: Rotations w/ body on floor, body starts in plank position, then knees bend (picture quadruped position w/ knees off of the floor). The body rotates (half or full rotations) w/ opposite arm to leg supporting the rotational movement & transfer of weight. The butt should not touch the floor, and should move as fast as possible.

Calisthenics

Cooldown (6: 52 min)- all on floor, 30 second hold for each exercise

Hip flexor stretch w/ arm up, repeat on other side

Side straddle (full split position) or butterfly stretch (alternate exercise)

Hamstring stretch (both legs, straight, facing forward, bend at waist & arms reach forward)

Hip extensor/abductor stretch- legs both bent to 90 degrees, one in front and one in the back (front leg, outside of leg is flat on floor, back leg has inside of leg flat on floor)> bend at waist to bring upper body forward (as far as possible), elbows rest on floor.

Lat stretch- start in quadruped position> extend both arms forward> sit/drop back the butt to the heels and hold (cues to widen stance of knees to also stretch the adductors).

Chest & shoulders stretch- arms straightened in the back of the body & hands clasped together, and arms are lifting upwards, this is performed while sitting on the heels.