Workout Routines

Get a fighter's physique: Workout 11

Want to get a body that will last in the Octagon—or at least look as lean and cut as your favorite MMA fighters? Try these exercises.

by
Boxer
Kolostock / Getty
Kolostock / Getty
Duration 30
Exercises 6
Equipment Yes

Our four-week workout program to get a fighter's physique is designed to be a comprehensive, muscle-building workout program that trains every part of your body for the ring.

But if you've been doing the program for a few weeks and you don't feel you're getting the results you want, don't worry. As your body becomes more acclimated to the workload, you'll need to keep changing the workouts to make sure you're continuously challenging yourself. If you're feeling ready for it, do an extra set of each exercise or use heavier weights than you did last week. Getting a shredded physique isn't easy, but it's worth it.

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 overworking your system.

For more fighter's workouts

Check out the ultimate MMA endurance workout, the warrior body workout, and six full-body UFC workouts.

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

Today's Workout Get a fighter's physique: Workout 11

Exercise 1

Dumbbell Clean and Press You'll need: Dumbbells How to
CrossFit-Inspired Challenges: The dumbbell complex to torch every muscle thumbnail
3 sets
8 reps
90-120 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.

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

Exercise 3A.

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