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Get a fighter’s physique: Workout 8

Whip your body into boxing shape with the eighth workout in this four-week program.

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Boxing Heavy Bag
Westend61 / Getty
Boxing Heavy Bag
Westend61 / Getty

Ever wonder why so many boxers and MMA fighters are ripped? It’s pretty straightforward once you think about it—while technique is obviously important, a fighter needs to be able to deliver devastating blows while also being able to sustain punishment. The only way to do that is by training with full-body workouts that build up muscle endurance. This workout was designed with that philosophy in mind.

As always, be mindful of your limits; if you overtrain or use weights that are heavier than you can handle, you can risk injury and negate your progress.

Directions

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. Perform the rest of the exercises in order. For weight, use the heaviest weight you can handle while still being able to complete all the sets.

For more fighter’s workouts

Check out the UFC workout program to get built like a fighter, the ultimate fighting fat-loss workout program, and the ultimate strength-building MMA workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout

Get a fighter's physique: Workout 8

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Deadlift

Equipment
Barbell
Sets
8
Reps
3
Rest
90-120 sec.
Exercise 2 of 7

Jumping Lunge

Equipment
No Equipment
Sets
3
Reps
8
Rest
30 sec.
Exercise 3 of 7

Bentover Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
8
Rest
60-90 sec.
Exercise 4 of 7

Ickey Shuffle

Equipment
No Equipment
Sets
3
Reps
1
Rest
30 sec.
Exercise 5 of 7

Sprint

Equipment
No Equipment
Sets
3
Reps
15 sec. sprint/45 sec. jog
Rest
60-90 sec.
Exercise 6 of 7

Wrist Curl

Equipment
Dumbbells
Sets
3
Reps
8
Rest
60-90 sec.
Exercise 7 of 7

Hindu Pushup

Equipment
No Equipment
Sets
3
Reps
10
Rest
60-90 sec.
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