Go To The Workout

Whether or not you follow mixed martial arts (MMA), you've seen the athletes and know they are ripped, strong, and extremely durable. You can get the same build without getting punched in the nose. Our Warrior Workout is used by MMA competitors to build endurance, fight-specifi c strength, and to burn fat before a match—and it requires only a single kettlebell (or dumbbell). Do it, and you'll soon be fighting fit.

DIRECTIONS
Frequency
Perform the workout one to two times per week. You can do a heavier-weight workout on the days in between.

Time Needed
15 minutes

Do It
Perform as a circuit, completing one set of each exercise n succession. Do as many reps as you can for 25 seconds, then take five seconds to rest and go to the next exercise. Good form is essential&mdashl;don't let yours break down. Go all out until you complete the circuit. It should take about five minutes&mdashl;the length of an MMA fight round. Rest as needed between circuits the first week, but shorten your rest periods as you improve. When you get down to a one-minute rest, you should have ring-ready abs! Repeat the circuit three times. Beginners, do only one circuit initially, then add a round every week until you can do three.

Go To The Workout

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1 KETTLEBELL SWING

REPS: As many as you can for 25 seconds

Hold a kettlebell (or dumbbell, which can be substituted on every exercise) between your legs and explosively extend your hips to swing it up to eye level.

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2 SHOULDER-TO-SHOULDER PRESS

REPS: As many as you can for 25 seconds

Hold the kettlebell over one shoulder and press it straight overhead. Lower it to the opposite shoulder.

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3 SINGLE-ARM BENTOVER ROW

REPS: As many as you can for 25 seconds (each side)

Hold the kettlebell in one hand and stagger your stance so one leg is in front of the other. Keeping your lower back in its natural arch, bend at the hips and lower your torso so it's nearly parallel to the floor. Row the weight to your side. Do 25 seconds on each side.

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4 LUNGE WITH ROTATION

REPS: As many as you can for 25 seconds (alternating legs)

Hold the kettlebell under your chin as if your hands were up to protect you in a boxing stance. Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Twist your torso in the direction of your front leg as far as you can. Alternate legs for 25 seconds.

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5 TIGHT CORE ROTATION

REPS: As many as you can for 25 seconds

Stand in an athletic stance and hold your palms together in front of your chest. Rotate side to side about 45 degrees, as fast as possible. Keep your elbows in line with your shoulders and your lower body braced—the movement occurs only at the trunk.

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6 REVERSE LUNGE WITH KNEE STRIKE

REPS: As many as you can for 25 seconds (each leg)

Step back into a lunge position with your hands up to protect your face. Then reverse the motion, raising the lunging leg into the air for a knee strike. Drive your knee up high, point your toe down, and pull your arms to that knee's side as if you were driving a knee to an opponent's head. Do 25 seconds on each leg.

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7 FIGHTER PUSHUP

REPS: As many as you can for 25 seconds (alternating sides)

Perform a pushup and then twist to your left side and raise your right knee to meet your left elbow. On the next rep, raise your left knee to your right elbow.

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8 BURPEE TO BOXER GUARD

REPS: As many as you can for 25 seconds

Quickly squat down and touch the floor. Then get into pushup position. Reverse the motion to come back up and put your hands up by your chin. Move as quickly as possible through each rep.

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