Workout Routines

Get a fighter's physique: Workout 1

The first workout in this four-week program starts with exercises that hit your body from every angle to burn fat and build lean muscle.

Plyo Pushup
franckreporter / Getty
franckreporter / Getty
Duration 30
Exercises 4
Equipment Yes

So you've watched Creed or seen Conor McGregor fight in the Octagon, and you've realized you want the shredded physique of a fighter. Just exercising every day should do it, right? Unfortunately, it's not that simple.

For anyone except the most conditioned athlete, working out every day is actually a bad idea, as it can lead to overtraining. Fortunately, there's a better way to shred your core and burn away excess fat—and it doesn't involve living at the gym.

Instead, try our four-week, 12-workout plan designed to hit every part of your body. You'll get the body you need to survive in a ring—without having to face off against a guy who wants to annihilate you with a rear-naked choke hold.


Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

For more fighter workouts:

Check out the MMA training routine to get jacked and burn fat fast, the ultimate MMA endurance workout, and five savagely hard boxing workouts that'll get you in fighting shape.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The Fighter's Physique Program: Day 1

Exercise 1.

Dumbbell Clean and Press You'll need: Dumbbells How to
CrossFit-Inspired Challenges: The dumbbell complex to torch every muscle thumbnail
4 sets
8 reps
90-120 sec. rest

Exercise 2A.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
4 sets
6 reps
30 sec. rest

Exercise 2B.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
3 sets
12 reps
60-90 sec. rest

Exercise 3A

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
3 sets
8 (each side) reps
30 sec. rest

Exercise 3B.

Step forward and press punch with band How to
Step forward and press punch with band thumbnail
3 sets
12 reps
60-90 sec. rest

Exercise 4.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
3 sets
As long as possible reps
60-90 sec. rest