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Get a fighter’s physique: Workout 7

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

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Muscular Boxer Sparring with a training partner during a boxing class
Westend61
Muscular Boxer Sparring with a training partner during a boxing class
Westend61

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.

Routine

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Today's Workout

Get a fighter's physique: Workout 7

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Dumbbell Clean and Press

Equipment
Dumbbells
Sets
4
Reps
8
Rest
60-90 sec.
Exercise 2 of 6

Plyo Pushup

Equipment
No Equipment
Sets
4
Reps
6
Rest
30 sec.
Exercise 3 of 6

Face Pull

Equipment
Cable Machine
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 4 of 6

Medicine Ball Rotational Throw

Equipment
Medicine Ball
Sets
3
Reps
8
Rest
30 sec.
Exercise 5 of 6

Punches

Equipment
Sets
3
Reps
12
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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