You can think of them as 'MMA burpees. Keep your arms against your body so you are using your triceps and extending your arms. This movement mirrors how you punch. Jump over a bag or a shield laying on the floor without hopping or double jumping in between. Keep your feet together and immediately push off the ground each time.
Rutten likes to do his bicep curls holding a kettlebell, but says you can use any kind of weights accessible to you. Lay on your back with your legs in a tabletop position. Use your core and some momentum to hop your back off of the floor. This is great for arm bars and triangle choke attempts for guard, plus it's a tough ab exercise.
Straddle your bag and use your elbow to strike it. You can also perform knee strikes to target both the upper and lower body. Set two markers on the ground about 30 feet apart. Run back and forth as many times as you can in 50 seconds. As you approach the marker each time, slow down to tap the ground.
You'll want to 'put the brakes on' so you don't run past your marker. This is a tough conditioning exercise that will really get your heart rate up. Perform deep squats. For an extra challenge, make these jumping squats by bringing your knees to your chest.
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