Kick off your training with the MMA POP Training Club Starter Pack! Get simple nutrition tips, the fitfam blueprint, a challenge journal, beginner’s weight loss guide, striking plans, heavy bag combos, and workout templates. Perfect for building strength, learning kickboxing skills, and staying consistent — at home or in the gym.

Kickstart your journey with this 7-Day Tiny Challenge — a beginner-friendly program designed to build strength, improve movement, and build confidence in just one week. Inside you’ll get: 💪 Structured strength workouts (upper, lower, core) 🥊 Optional kickboxing cardio rounds 🧘 Guided mobility & recovery sessions 📅 Simple daily layout to keep you consistent Perfect for beginners or anyone ready to reset and move with purpose.

A simple, no-equipment plan to build strength, burn fat, and tone your body in just 30–45 min a day. Includes warm-ups, main workouts, and cool-downs with tips, mods, and progressions for all levels. Train anywhere—at home, in the park, or while traveling.

A 6-week, beginner-friendly training guide built to help women get toned, stronger, and more confident—using only dumbbells, bands, and bodyweight. Each phase combines strength, mobility, and conditioning so you can train at home, in the gym, or on the go. Every workout includes cues, tips, and modifications so it works for all fitness levels.

Designed by Dumbbells – Men’s Edition is a 6-week strength and conditioning program built for men who want to burn fat, build lean muscle, and train with confidence. Using just dumbbells, bodyweight, and bands, you’ll follow structured workouts that target strength, power, and aesthetics — no fluff, just results. Whether you’re training at home, in the gym, or in your garage, this guide gives you the exact plan to stay consistent and push your limits week after week.

A simple, beginner-friendly program for busy members who can train twice per week. Focuses on lower-body strength and glute development.

For intermediate lifters or anyone training in a gym 3× per week. Balanced upper/lower/core programming to build strength and shape.

A progressive 12-week plan for women that blends upper, lower, core, and recovery work in three structured phases. Ideal for members ready for a clear, strength-focused journey.

Keep your training fresh with a mix of strength, conditioning, and striking sessions. 💪 Circuit Pack Vol. 1: 4 quick-hit circuits targeting lower body, upper body, core, and full-body conditioning. Great for busy days or adding variety to your routine. 🥊 Heavy Bag Workouts Vol. 1: Beginner-friendly striking flows to sharpen your skills, build rhythm, and boost conditioning. 📥 Download the PDF below and follow along week by week to add some fun and intensity to your training.

12 full-body workouts combining strength, conditioning, and core control. Built for power, endurance, and performance—each session includes timed circuits, a group finisher, and cooldown. Scalable, effective, and never boring. Let’s work.

A collection of 12 simple, effective strength and conditioning workouts for the gym. Each session is 45–55 minutes using a 40 sec work / 20 sec rest format. Equipment may include dumbbells, barbells, kettlebells, sleds, rowers, bikes, cables, and medicine balls. Follow 2–4 rounds based on your level and focus on improving effort, control, and weight over time.