Workout Routines

Get a fighter's physique: Workout 3

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

by
MMA Fighter
GCShutter / Getty
GCShutter / Getty
Duration 30
Exercises 6
Equipment Yes

You’ve probably heard a lot of debate as to whether or not cardio is better than strength training when trying to build an athletic physique, but the answer isn’t a surprise: You need both to get the results you want. Being a fighter isn’t just about arm strength, a solid core, or high endurance—you need to have the whole package if you want to survive in the ring. As always, remember to use the heaviest weight with which you’re personally comfortable.

Directions

Perform the exercise pairs (marked A and B) as supersets, resting the prescribed amount of time after the second exercise. (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.

For more fighter's workouts:

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

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

Today's Workout Get a fighter's physique: Workout 3

Exercise 1.

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

Exercise 2A.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
2 sets
12 reps
30 sec. rest

Exercise 2B.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
2 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
2 sets
8 reps
30 sec. rest

Exercise 3B.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
2 sets
8 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
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