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Free training plans + optional gear
Train at home with free plans. Upgrade only when you need it.
Pick a beginner-friendly plan for MMA conditioning, fat loss, core, or strength. Each plan works with bodyweight first — then shows the equipment that makes it harder, smoother, or more complete.
No gym needed
Beginner friendly
Optional gear
The idea
Free plan first. Product second.
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Each workout shows gear that makes the plan better.
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Free training plans
Pick your goal and start today.
MMA Conditioning
20-Minute Fighter Engine
Best for: sweat, explosiveness, and fight-style conditioning.
- 3 min shadowboxing warmup
- 10 pushups + 10 sec sprint, 8 rounds
- 3 x 2 min shadowboxing rounds
- Plank 3 x 45 sec
Make it better with:
Fat Loss
30-Minute Home Burn
Best for: calories, sweat, and simple home workouts.
- 5 min fast warmup
- Squats 4 x 20
- Pushups 4 x max clean reps
- Mountain climbers 5 x 30 sec
- Jump rope or high knees 8 x 45 sec
Make it better with:
Core
15-Minute Abs & Core
Best for: abs, trunk strength, and better balance in training.
- Dead bug 3 x 12 per side
- Plank 3 x 60 sec
- Leg raises 4 x 12
- Russian twists 4 x 20
- Side plank 2 x 45 sec per side
Make it better with:
Strength
Beginner Strength Base
Best for: building basic strength with little space.
- Pushups 5 x 8-15
- Bodyweight squats 5 x 20
- Band rows 4 x 15
- Band shoulder press 4 x 12
- Farmer hold or grip hold 4 x 30 sec
Make it better with:
Equipment store
Small gear that improves the free plans.
Werbung / Affiliate-Hinweis: Einige Produktempfehlungen können Affiliate-Links sein. Wenn du darüber kaufst, kann TrainForge Plans eine Provision erhalten. Für dich ändert sich der Preis nicht.
Most useful
Resistance Band Set
For rows, shoulders, mobility, warmups, and strength progressions.
Conditioning
Speed Jump Rope
For boxing-style warmups, fat-loss circuits, and footwork rounds.
Core upgrade
Ab Roller Pro
Harder core training for abs, shoulders, and anti-extension strength.
Grip
Grip Strength Trainer
For forearms, clinch strength, pulling strength, and hand endurance.
Strength
Push-Up Handles
Deeper pushups with less wrist stress and better chest activation.
Best value
Home Fighter Kit
All the useful tools for the plans in one simple starter bundle.
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Send your goal: fat loss, MMA conditioning, strength, or abs.