Jon jones workout routine

Are you looking to get ripped like UFC Light Heavyweight Champion Jon Jones? If so, you’re in luck! Jones is known for his incredible physique and training regimen. In this blog post, we’ll outline some of the workouts that have helped him become one of the fittest athletes in the world. So, whether you’re a beginner or experienced fitness enthusiast, you’ll find something here that can help you achieve your goals. Let’s get started!

Read also about several ab workouts

Get to know Jon Jones

Jon Jones is a mixed martial artist from Rochester, New York. He currently holds the UFC Light heavyweight title and has won titles in various other organizations all around the world. In addition to his accomplishments as a fighter, he’s also a family man and very involved with charities in his community. Outside of fighting, he enjoys lifting weights and training to maintain his physique. He spends about four days a week hitting the gym. Jon was so dedicated to becoming an elite fighter, he moved out of his parent’s home at age 17 to pursue his dreams.

He has also come back after major setbacks including punishment for cocaine use and suspension for testing positive for steroid use. Now that’s what we call a comeback trail.

What is Jon’s workout routine like?

Jon likes to keep his training simple and turn to high intensity interval training (HIIT) workouts most of the time. He does this because it helps him preserve his energy for fights and they’re also very efficient in that they use up less time than longer, yet less intense workouts.

On his heavy days, he’ll lift weights for about an hour and a half to two hours. He will do legs one day, back the next, shoulders the following day etc. Although he likes to lift weights on his heavy training days, Jon doesn’t go too crazy with numbers because of how taxing it can be on his body.

As you can see, Jon likes to keep things simple with his workouts and prefers shorter, high intensity workouts which he can complete in a short amount of time. So let’s take a look at some of the exercises that make up Jon Jones’ workout routine.

Metabolic Conditioning Workouts

Jon likes to go for bike rides and sprints to improve his endurance. He prefers this over long-distance running because it helps him build muscle, burn fat and improve his cardio all at the same time. His friend, NFL wide receiver Terrell Owens also inspired Jon’s love of biking by sending him a custom bike as a gift.

How would he do it?

On the days when Jon does cardio, he’ll usually warm up with a light jog followed by some dynamic stretching and plyometrics. Then he’ll head out on his bike ride or sprints to occasionally mix things up. One of Jon’s most intense HIIT workouts includes:

  • 20 seconds of biking as fast as you can
  • 40 seconds of rest in between each 20 second interval
  • Repeat for 15 rounds (that’s 3 minutes total)

The whole workout takes less than 15 minutes to complete. Jon recommends doing three rounds in the beginning and adding one round every few days to keep improving. When you’re ready, he suggests doing 20 rounds of the 40-20 HIIT workout to really challenge yourself.

Strength Training Workouts

Strength training makes up the bulk of Jon’s weightlifting workouts. He’ll do 3-5 sets per exercise and 8-12 reps per set to achieve a pump effect in his muscles.

In order to keep things simple, he sticks with free weights over machines because they require less equipment and space. In addition to bodyweight exercises, Jon likes to do pull-ups, chin-ups, and push-ups.

Here’s a sample of Jon Jones’ strength training workout:

  • Barbell Bench Press – 3 sets of 8 reps
  • Barbell Back Squat – 3 sets of 8 reps
  • Pull-Ups – 3 sets until failure
  • Barbell Bent Over Row – 3 sets of 10 reps
  • Machine Lat Pulldown (wide grip) – 3 sets of 10 reps
  • Single-Arm Dumbbell Row – 3 sets of 8 reps

Perform this workout three times a week on non-consecutive days for maximum strength building results. Rest one to two days in between each training day.

Weekly Workout Program for Strength and Conditioning

Weekly workout program

If you’re a beginner, Jon suggests that you start with a four-day split of training two non-consecutive days each week. On your off days from weightlifting, you can do some aerobic conditioning to improve your endurance.

Jon says he prefers people who work out at home because they have more time and flexibility for their program. He says, “The best workouts are the ones you can do with a close friend”.

Here’s a sample of Jon Jones’ home workout program:

Monday – Chest and Triceps

  • Barbell Bench Press – 3 sets of 8 reps 
  • Incline Dumbbell Bench Press – 2 sets until failure 
  • Decline Bench Press – 3 sets of 6-8 reps
  • Cable Triceps Extensions – 2 sets until failure
  • Dips (bodyweight) – 3 sets to failure. If you can’t do dips, substitute with decline triceps extensions using a barbell. Or use an assisted dip machine or have your partner push down on your lower back for extra resistance.

Tuesday – Back, Biceps and Abs

  • Pull-Ups – 3 sets until failure 
  • Chin-Up – 3 sets until failure 
  • Straight Arm Lat Pulldown (on a high cable) with a V grip to failure
  • Seated Cable Row – 2 sets of 10 reps 
  • Barbell or Dumbbell Curl – 3 sets of 8-10 reps

Wednesday – Legs

  • Barbell Squat – 3 sets of 10 reps 
  • Leg Press – 2 sets until failure 
  • Hack Squat Machine (weight you can handle for at least 12 reps) – 3 sets to failure 

Thursday – Shoulders and Traps

  • Shoulder Press – 3 sets until failure 
  • Upright Row (palms facing you) – 2 sets of 10 reps
  • Side Lateral Raise with dumbbells – 2 sets of 10 reps
  • Rear Delt Machine Flyes (weight you can handle for at least 12 reps, on a vertical bench) – 2 sets of 10 reps
  • Shrugs with barbell or dumbbells (this is an intense exercise that should be performed last) – 3 sets to failure 

Friday – Chest and Triceps again!

  • Incline Dumbbell Bench Press – 3 sets of 8 reps 
  • Decline Bench Press – 3 sets of 6 reps 
  • Cable Triceps Extensions – 2 sets until failure 

Saturday or Sunday – Legs again!

  • Barbell Squat – 3 sets of 10 reps 
  • Leg Press – 2 sets until failure

Weekly Workout Program for Muscle Building and Fat Loss

Weekly Workout Program

If you’re an experienced weightlifter, you can try Jon’s 5-day split by training four days (two non-consecutive days each week) with one day of rest in between.

Monday – Legs 

  • Hack Squat Machine (weight you can handle for at least 12 reps) – 3 sets to failure 
  • Leg Extensions 
  • Leg Curls – 3 sets to failure
  • Step Ups (weight you can handle for 15 reps on each leg)

Tuesday – Back and Biceps 

  • Pull-Ups – 4 sets until failure 
  • Seated Cable Row with V grip – 3 sets of 10 reps 
  • Standing Barbell Curl – 2 sets of 8 reps 
  • Preacher Curls (with a curl bar) – 3 sets of 10 reps 

Wednesday – Chest and Triceps 

  • Incline Dumbbell Bench Press – 3 sets of 8 reps 
  • Decline Bench Press – 3 sets of 6 reps 
  • Cable Triceps Extensions – 2 sets until failure 
  • Dumbbell Flyes – 3 sets of 10 reps 

Thursday – Legs again! 

  • Hack Squat Machine (weight you can handle for at least 12 reps) – 3 sets to failure 
  • Leg Press – 2 sets until failure 
  • Barbell or Dumbbell Curl (second exercise on leg day, not done every day) – 3 sets of 8-10 reps 

Friday – Back and Biceps again!

  • Pull-Ups – 4 sets until failure 
  • Seated Cable Row with V grip – 3 sets of 10 reps 

Saturday or Sunday – Chest and Triceps again! 

  • Incline Dumbbell Bench Press – 3 sets of 8 reps 
  • Decline Bench Press – 3 sets of 6 reps 
  • Cable Triceps Extensions – 2 sets until failure

If you’re a beginner, Jon Jones’ program can triple as a muscle building and fat loss workout plan. His full body workout routine will stimulate muscle growth by working all the major muscle groups.

Monday – Full Body 

  • Barbell or Dumbbell Curl (second exercise) – 3 sets of 8 reps 
  • Dips (weighted, if necessary, bodyweight can be used to start) – 3 sets until failure 
  • Pull-Ups – 5 sets until failure 

Tuesday – Full Body 

  • Hack Squat Machine (weight you can handle for at least 12 reps) – 3 sets to failure 
  • Leg Extensions 
  • Leg Curls – 3 sets to failure 
  • Step Ups (weight you can handle for 15 reps on each leg) 

Wednesday – Full Body 

  • Shoulder Press – 3 sets until failure 
  • Upright Row (palms facing you) – 3 sets of 10 reps 
  • Side Lateral Raise with dumbbells – 3 sets of 8 reps each arm 

Thursday – Full Body 

  • Barbell or Dumbbell Curl (second exercise on this day, not done every day) – 3 sets of 8 reps 
  • Incline Dumbbell Bench Press – 3 sets of 10 reps 

Friday – Full Body 

  • Hack Squat Machine (weight you can handle for at least 12 reps) – 3 sets to failure 
  • Leg Press – 2 sets until failure 

Saturday or Sunday – Rest Day! You deserve it, bro.

The Benefits of MMA-style Training for Fitness and Functional Strength

MMA-style Training for Fitness

Incorporating different kinds of exercises into a fitness regimen is beneficial because it helps reduce the risk of injury, increase cardiovascular strength and endurance, boost muscle growth and definition, reduce body fat, increase functional strength for daily life activities, develop strong bones that are less susceptible to injury during physical activity or sport.

The MMA workout can help you achieve many of these fitness goals. Some exercises commonly used in the MMA fighter’s training regimen include barbell squats, deadlifts and clean-and-presses; pullups, bent over rows and biceps curls with dumbbells.

The MMA fighter’s workout also includes a great deal of cardio exercises such as sprinting, jump rope and plyometric training to improve cardiovascular endurance.

Another important exercise that you can add into your routine is the burpee. The burpee is an intense full-body cardio exercise that combines a squat, pushup and jump into one movement. It works your shoulders, chest, legs, back and abs all in one shot. This exercise is similar to taking a big stretch of road at full speed on your bicycle or driving your car for miles on an open freeway. For this reason, it can be a great way to improve your cardio endurance and stamina.

How Can You Incorporate MMA for Size and Strength?

  1. Do as many as you can in as short as time as possible (e.g., 25 burpees for time “AMRAP” – as many rounds as possible)
  2. Or pick a goal number and do as many as you can in that amount of time (e.g., 10 pullups for 15 minutes “AMRAP”)
  3. Or just do as many as you can, stopping when you need to catch your breath or fatigue starts to set in.

Variations:

  1. Do a timed, AMRAP set with a low number of reps and add weight when you can (>10 pullups with 25lb added to your waist is pretty impressive)
  2. Vary the movements (e.g., burpees, pushups, jump squats)

The MMA workout should also include plenty of stretching, particularly after every workout to improve range of motion and reduce muscle soreness. Stretching can also help you recover more quickly between workouts.

Are There Any Benefits of Adding MMA Training To Your Workout?

A question that college students, office workers and other people who are constantly on the go might be asking themselves is whether or not they should include MMA training in their workout schedule. The best way to answer this is to look at the benefits of MMA training and whether or not they outweigh the costs in your situation.

Here are some of the benefits that you can expect from an MMA-style workout: 

  1. It improves aerobic and anaerobic capacity.
  2. It improves muscular strength and endurance.
  3. It builds muscle mass and reduces body fat.
  4. It trains all the muscles in your body as well as the core stability muscles that you need to avoid injury during daily life activities, sports or training.
  5. Most of the MMA-style workouts involve a great deal of bodyweight exercises, which can be done at home or anywhere you have enough space to move around. This makes it very convenient and helps save time. 
  6. MMA-style workouts are similar to training in a fight camp, so they help motivate you to push yourself harder because you feel like you’re fighting an opponent for a championship belt.

Start Acting Like Jon Jones and Take Your Game to Another Level!

It is clear that MMA-style workouts can be an efficient way to improve your strength, speed and endurance. They are also fun; challenging and will help you reduce body fat while building lean muscle mass without spending too much time in the gym or risking injury during your daily activities.

If you want to improve your aerobic capacity, get stronger and leaner while reducing your risk of injury in your everyday life or if you want to train like a top MMA fighter, then it might be a good idea for you to include an MMA-style workout in your fitness routine.

Have you tried this workout routine by Jon Jones? Let us know about your experience in the comments below!

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