MMA Body: Creating The Killer Core
Score the core of an MMA monster with this warrior training routine.
Hanging Leg Raise
Using an overhand grip, grasp a pull-up bar with your legs straight and feet off of the floor. Contract your abdominals as you lift your legs up as high as you can, controlling the speed as you bring them back to the starting position.
Sit-up with Punch
Start lying on your back with your feet flat on the ground. Contract your abs as you come up into a sit-up position while throwing a punch with your left and then right arm before returning to the starting position. That’s one rep.
Med Ball Russian Twist
Grab a medicine ball and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right . That's one rep.
Attach a rope handle to the pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over your left shoulder. Now rotate your torso diagonally downward and to the right as if you were chopping into a tree, until the handle passes your right knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That's one rep.
Sit on a Swiss Ball grab a weight plate and lie back on a Swiss ball. Hold the weight against your chest. Tuck your chin to your chest and crunch your rib cage toward your pelvis. Lower your body to the starting position. That's one rep.
Plank Roll Get on your knees, cup one hand over the other, and rest your forearms on a Swiss ball. To start, extend your legs with your knees off the ground. Tighten your core and allow the ball to roll forward as far as it can before your hips dip toward the floor. Reverse the motion to return to the starting position. That's one rep.
Swiss-Ball Knee Drive
Get into pushup position with your hands on a Swiss ball. Raise one leg off the floor and drive it up until it touches the ball. Return to the starting position. Repeat with the other knee. That's one rep.