Workout Routines

Get a fighter's physique: Workout 8

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

by
Boxing Heavy Bag
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 7
Equipment Yes

Ever wonder why so many boxers and MMA fighters are ripped? It's pretty straightforward once you think about it—while technique is obviously important, a fighter needs to be able to deliver devastating blows while also being able to sustain punishment. The only way to do that is by training with full-body workouts that build up muscle endurance. This workout was designed with that philosophy in mind.

As always, be mindful of your limits; if you overtrain or use weights that are heavier than you can handle, you can risk injury and negate your progress.

Directions

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. Perform the rest of the exercises in order. For weight, use the heaviest weight you can handle while still being able to complete all the sets.

For more fighter's workouts

Check out the UFC workout program to get built like a fighter, the ultimate fighting fat-loss workout program, and the ultimate strength-building MMA 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 8

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
8 sets
3 reps
90-120 sec. rest

Exercise 2A.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
3 sets
8 reps
30 sec. rest

Exercise 2B.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
3 sets
8 reps
60-90 sec. rest

Exercise 3A.

Ickey Shuffle You'll need: No Equipment How to
Ladder Shuffle thumbnail
3 sets
1 reps
30 sec. rest

Exercise 3B.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
15 sec. sprint/45 sec. jog reps
60-90 sec. rest

Exercise 4.

Wrist Curl You'll need: Dumbbells How to
How To Do A Wrist Curl thumbnail
3 sets
8 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
Comments