Workout Routines

Get a fighter's physique: Workout 10

Get ready for the ring with this total-body workout routine designed to build up your endurance as you strengthen your muscles.

by
Boxer Sparring
Peter Muller / Getty
Peter Muller / Getty
Duration 30
Exercises 7
Equipment Yes

When it comes to building muscle, you might assume that marathon sessions in the gym are the key to getting a physique like that of Conor McGregor or Michael Bisping. In reality, though, preparing to go the distance (or at least looking like you could go the distance) may actually be a product of shorter workouts, not longer ones.

The best way to train yourself for the ring is to do a series of high-intensity workouts with heavy weights. Shorter periods of intense exercise will actually increase muscle mass more than doing longer exercises. Our workout program to get a fighter's physique was designed with this philosophy in mind.

Directions

Perform the rest of the exercises in order, with the exercises marked and A and B done as supersets. Remember to use the heaviest weight you can handle without overclocking your system.

For more fighter's workouts

Check out the best punching bag workout, the MMA lower-body power workout, and the ultimate fighting fat-loss workout program.

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

Today's Workout Get a fighter's physique: Workout 10

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 (each side) 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
Comments