Free 7-Day Program
7-Day Fighter Fit
Train like an athlete without needing a gym.
Seven days of strength, conditioning, mobility, and fighter-inspired workouts designed to be done at home with minimal equipment.
- 20–30 minute sessions
- Minimal equipment
- Multiple difficulty options
- Strength + conditioning
- At-home friendly
- Completely free
Start training free.
Enter your first name and email to get the program.
Loading secure signup form…
No spam. Just the program and useful training content.
01 / Equipment
You don't need a home gym.
Required
- Some open floor space
- A backpack
- Something you can safely load into the backpack
02 / What you'll train
Seven days with a purpose.
Fighter Conditioning
Mobility + Core
Power + Athleticism
Fighter Strength
Movement + Conditioning
Fighter Fit Challenge
03 / How it works
Join. Open the app. Train.
- 01
Join free
Enter your email.
- 02
Download Trainerize
Your training program is delivered through the Trainerize app.
- 03
Train
Follow one workout each day.
- 04
Keep progressing
Continue with future programs or personalized coaching if desired.
04 / Built for real people
Start at your level.
You do not need MMA experience, an athletic background, an expensive gym, or complicated equipment. The work is designed to scale to your current fitness level so you can choose an appropriate variation and build from there.
- No MMA experience required
- No athletic background required
- No expensive gym required
- No complicated equipment required
05 / Training guides
Build the idea before the program begins.
Learn how fighter-inspired home training works, how to use minimal equipment, and where general fitness ends and sport-specific MMA conditioning begins.
View all training guidesFighter fitness
Fighter workout at home
A beginner-friendly fighter-inspired home workout using bodyweight, a backpack, and optional shadowboxing—plus simple ways to scale and progress it.
Home training
Minimal-equipment strength and conditioning
A practical three-day strength and conditioning plan for home using bodyweight, a backpack, and optional resistance bands.
Fighter fitness
MMA conditioning workout
Understand the physical qualities behind MMA conditioning, how conditioning fits around skill practice, and how to structure a sensible training week.
06 / About the coach
Meet Seth Carrino.
Seth coaches personal training, strength and conditioning, sports performance, and mixed martial arts. His practical approach emphasizes clear instruction, useful progressions, and training that fits the person doing it.
More about Seth ↗07 / Common questions
Before Day 1.
Is it really free?
Yes. There is no payment required for the 7-Day Fighter Fit program.
Do I need MMA experience?
No. The program uses fighter-inspired training ideas, but it does not require martial arts experience.
Do I need a gym?
No. The program is designed for at-home training with open floor space and minimal equipment.
What equipment do I need?
Primarily bodyweight, some floor space, and a backpack with something you can safely use to load it.
How long are the workouts?
Approximately 20–30 minutes per session.
Is this personalized coaching?
No. This is a general training program. Personalized online coaching is a separate service.
What happens after the seven days?
You can continue training independently or learn about future programs and personalized online coaching.
Ready when you are
Start your free week.
Start Training Free ↑Exercise involves risk. Choose movements and difficulty appropriate for you, and stop if you experience unusual pain, dizziness, chest pain, or other concerning symptoms. Seek appropriate medical guidance before continuing when needed. This program is general fitness education and is not medical care or injury rehabilitation.