Workout Routines

Get a fighter's physique: Workout 7

Build out your arms and core with this workout routine that will also burn plenty of calories.

by
Boxer Sparring
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 6
Equipment Yes

Being able to throw a strong punch in the boxing ring is obviously vital to a fighter's success—but a great fighter also needs to be able to take a punch, too. That's why, in addition to arms strength, our fighter workouts also help build out your core strength.

By combining high-intensity exercises with plyometrics, you'll push your abs, obliques, and supporting back muscles to their limits, resulting in a six-pack that can survive a hit from even the most hardened opponent.

Directions

Perform these exercises in order. Do execise 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.)

For more fighter workouts:

Check out the boxing weight loss workout, the best punching bag workout, and DJ Ruckus' boxing 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 7

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
60-90 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 reps
30 sec. rest

Exercise 3B.

Punches How to
Punches  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
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