I love to do kettlebell swing for my conditioning. My body gets well trained by it and I feel great after training. I think a range of hip motion is the most important thing for MMA fighter. Kettle bell swing trains hamstring too.
These will leave you a bit sore, but they are one of my favorite drills. I always suggest starting with a kneeling variation, and then you can progress onto some standing variations.
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This core exercise has been around awhile and was popularized by the great Pavel Tsatsouline. Here are some great cues on the full contact twist:
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The reverse crunch is an incredible anterior core strengthening exercise. It’s the precursor to the dragon flag and it is devastatingly effective.
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Let me preface this by pointing out that this isn’t a silly 30-minute plank challenge, I personally find no use in that, but that’s another discussion for another day.
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If you know anything about contact sports, you probably agree that having a strong mid-section is not a terrible thing. Core strength is a must in MMA and coaches and athletes all agree that your core cannot be too strong.
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