SportCage Ready
A 50-minute advanced MMA-style conditioning session. Shadow boxing sets the pace, ball slams and kettlebell swings train hip explosiveness, bear crawls and burpees drain the whole body the way a scramble does, and hanging leg raises finish the core that ties striking to grappling.
Cage Ready at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 6
- Estimated burn
- ~620 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Core, Shoulders, Quads, Back
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Cage Ready
- 1Shadow Boxing5 × 60
- 2Ball Slam4 × 15
- 4 × 20
- 4 × 20
- 4 × 15
- 4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Cage Ready
This one is honest about being hard — 620 kcal in 50 minutes is a real cost. Keep rest to 60 seconds between exercises and take longer between rounds if your form goes. Swing from the hips, not the shoulders, and stop the bear crawl before your hips start swaying side to side.
Cage Ready — questions
How long does Cage Ready take?
About 50 minutes from the first set to the last. The session contains 6 exercises and burns roughly 620 kcal for an average trainee.
What equipment do you need for Cage Ready?
Bodyweight, plus a bar or bench for a few movements. The session is built around Shadow Boxing, Ball Slam, Kettlebell Swing and more, and every exercise comes with a demo video in the GymiaFit app.
Is Cage Ready suitable for beginners?
Cage Ready is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Cage Ready work?
Chest, Core, Shoulders, Quads, Back. 6 exercises, starting with Shadow Boxing, Ball Slam, Kettlebell Swing.
Is Cage Ready free?
Yes. Cage Ready is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Cage Ready into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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