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MMA Body: Creating The Killer Core

Score the core of an MMA monster with this warrior training routine.

Scientific fact: Over 90% of people who’ve watched the Rocky movie saga have attempted to do upside-down sit-ups while pumping Eye of the Tiger on their iPhone, thinking they would get the same cut and washboard abs as Sylvester Stallone.

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Okay, admittedly, that fact was made up—but so are most of the results that the different abdominal gimmicks out there promise. Let’s take some of the techniques used by some of the world's top fighters to get results with the only approach that’s not a gimmick—hard work.

Getting the core of today’s MMA superstars will take more than attempting neck-breaking moves like the “upside-down sit-up,” but luckily it will take less than the approach used by Ivan Drago. With over 20 locations worldwide, Training for Warriors uses rotational, high/low rep, functional movements to help people build fighter physiques. Try this core workout by TFW’s Director of Operations, John Annillo, C.S.C.S., that will help bring out your warrior within.

Target Muscles:

Workout Level:

 Perform the workout up to five times per week

Time Needed:
 15 to 20 minutes

How To Do It: 
Perform this workout as a circuit, one exercise after another with limited rest in-between. You’ll do 100 repetitions each set. Rest a couple of minutes once you’ve completed them and repeat for a total of 3 sets. Record how long it takes you to complete all 3 sets and aim to beat your time each workout.

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The Routine

>> Hanging Leg Raise 3 x 10 reps

>> Sit-up with Punch 3 x 20 reps

>> Med-Ball Russian Twist 3 x 10 reps each side

>> Cable Woodchop 3 x 10 reps each side

>> Weighted Swiss-Ball 3 x 10 reps

>> Plank Roll 3 x 10 reps

>> Swiss-Ball Knee Drive 3 x 5 reps each side

NEXT: How to perform these exercises >>



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