5DollarGym SAQ MMA Chest Day with Ninos Ibraham

5DollarGym Speed, Agility, Quickness Training Chest Day Workout with Ninos Ibraham

Quickly Develop Athleticism with this hardcore chest day MMA workout. All in all, Martial Conditioning quickly delivers many desired results. Form, Function, and Flexibility is the motto when it comes to training.

If you spend too much time thinking about a thing, you’ll never get it done.” -Bruce Lee 

Chest Day workout with the 5DollarGym –

Moreover, MMA Chest Day was designed to develop speed, agility, and quickness throughout the range of motion.

All in all, high repetition, low weight bearing exercises are great for developing athletic performance. Not only is it much safer to handle lower weight, you can focus on the entire movement of the exercise to develop flexibility, coordination, power, speed, strength and explosive through the entire range of motion.

Additionally, this Chest day also focuses on building the abdominals, as core strength will further help develop full body rigidity. All in all, having full body rigidity improves performance in all aspects of fitness. 

Chest Day workout with the 5DollarGym Instructions 

As mentioned above, this workout was created to develop full body strength and functionality through the entire range of motion. When building a program, it is critical to consider all of the muscle groups working together. All in all this makes for the best results for athletic performance.

Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.

3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max) 

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.


Chest Day Home 5DollarGym Workout
Sledge Hammer Punches
Pushup Circuit
PullOver with Sit-up and Thruster
Oblique Rope Reaches
  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
  • Repeat this superset 3 – 5 Times

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Another added benefit of Martial practices like QiGong and TaiChi also offer meditation and breathwork training

“Programming is key to improvement” – Ninos Ibraham

In brief, working the kinetic chains in a synergistic manner maximizes muscle spindle activation, while delivering

  • Speed, Coordination, and Agility
  • Strength, Power, and Explosiveness

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Overall developing will power is as important as developing the Body, QiGong guides on Meditation

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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