Workout Routines

Get a fighter's physique: Workout 9

Build up your endurance with this total-body workout routine.

by
Boxer
Colin Anderson / Getty
Colin Anderson / Getty
Duration 30
Exercises 6
Equipment Yes

If you really want to build the body of an MMA competitor, one of the most important things you can do is to stay consistent with your workouts. (Conor McGregor didn't get ripped in a day, after all.)

If you follow our Workout Program to Get a Fighter's Physique and do these routines at least three times a week, you'll consistently train your muscles for significant growth. Pair that with a smart approach to nutrition like counting macros, and you'll be on your way to a lean, strong body fast.

Directions

Perform the exercises in order. Exercises labeled A and B are supersets.

For more fighter's workouts:

Check out the beginner’s guide to boxing workouts, the UFC workout program to get built like a fighter, and the MMA training routine to get jacked and burn fat fast.

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

Today's Workout Get a fighter's physique: Workout 9

Exercise 1.

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

Exercise 2A.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
2 sets
12 reps
30 sec. rest

Exercise 2B.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
2 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
2 sets
8 (each side) reps
30 sec. rest

Exercise 3B.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
2 sets
8 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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