Workout Routines

Get a fighter's physique: Workout 6

Prep your body for the ring with this comprehensive routine.

by
Hitting Heavy Bag
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 6
Equipment Yes

If you want to thrive in a boxing or MMA ring, you need near-inexhaustible muscle endurance.

If you go all-out in the first round, you're probably not going to last another three. That's why these exercises are designed to push your total-body endurance.

Directions

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, then repeat for all 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 ultimate strength-building MMA workoutthe MMA training routine to get jacked and burn fat fast, and the fighter 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 6

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
10 reps
60-90 sec. rest

Exercise 2A.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
15 sec. sprint/45 sec. jog reps
30 sec. rest

Exercise 2B.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
6 reps
60-90 sec. rest

Exercise 3A.

Dragon Flag You'll need: Bench How to
Dragon Flag thumbnail
3 sets
6 reps
60-90 sec. rest

Exercise 3B.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
8 reps
60-90 sec. rest

Exercise 4.

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