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Get a fighter’s physique: Workout 3

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

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MMA Fighter
GCShutter / Getty
MMA Fighter
GCShutter / Getty

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.

The Ultimate Strength-Building MMA workout

The ultimate strength-building MMA workout

Gain real power and total-body strength.

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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.

Routine

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Today's Workout

Get a fighter's physique: Workout 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Dumbbell Clean and Press

Equipment
Dumbbells
Sets
2
Reps
12
Rest
90-120 sec.
Exercise 2 of 6

Renegade Row

Equipment
Dumbbells
Sets
2
Reps
12
Rest
30 sec.
Exercise 3 of 6

Chinup

Equipment
Pullup Bar
Sets
2
Reps
12
Rest
60-90 sec.
Exercise 4 of 6

Medicine Ball Rotational Throw

Equipment
Medicine Ball
Sets
2
Reps
8
Rest
30 sec.
Exercise 5 of 6

Bentover Lateral Raise

Equipment
Dumbbells
Sets
2
Reps
8
Rest
60-90 sec.
Exercise 6 of 6

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
As long as possible
Rest
60-90 sec.
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