Workout Routines

Get a fighter's physique: Workout 4

Want to survive in the ring? Build up your strength and stamina to go to the distance with these exercises.

by
Boxing Ring
Colin Anderson / Getty
Colin Anderson / Getty
Duration 30
Exercises 5
Equipment Yes

While raw muscular strength is obviously an important part of being a fighter, there’s another element that many people often forget: stamina. Being able to throw one strong punch doesn’t mean much if you can’t keep throwing that punch, over and over, to the point that your eyes are stinging from sweat. Add in the challenge of defending and maneuvering, and your lungs are probably more important than any single punch you can throw.

That's why these workouts are designed to help you gradually increase your endurance by regularly doing a series of challenging exercises. Just remember to avoid overexerting yourself.

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 fighting tips:

Check out the four basic boxing moves that will teach you to punch like a boxer, how to throw the perfect boxing punch, and the beginner’s guide to boxing workouts.

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

Today's Workout Get a fighter's physique: Workout 4

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
5 reps
90-120 sec. rest

Exercise 2A.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
3 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 Woodchop You'll need: Medicine Ball How to
Medicine Ball Woodchop thumbnail
4 sets
6 (each side) reps
30 sec. rest

Exercise 3B.

Dumbbell Swing You'll need: Dumbbells How to
Dumbbell Swing thumbnail
2 sets
12 reps
60-90 sec. rest

Exercise 4.

Wrist Curl You'll need: Dumbbells How to
How To Do A Wrist Curl thumbnail
3 sets
12 reps
60-90 sec. rest

Exercise 5.

Hindu Pushup You'll need: No Equipment How to
Hindu Pushup  thumbnail
3 sets
10 reps
60-90 sec. rest
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