Exercise 1: Single-Leg Dumbbell Snatch

Reps: 10 Rest: 15-30 Seconds

Hold a dumbbell in your right hand and balance on your left leg. Keeping your lower back in its natural arch, bend forward at the hips and knee until the dumbbell is just below your knee [1]. Now explosively extend your hips and knee and simultaneously shrug the weight up. When the weight reaches your chest, flip your wrist over so that the momentum carries the weight straight over your head [2]. Lower the weight back down. That's one rep. Complete 10 reps, and then switch sides and repeat with the opposite arm.

  

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Exercise 2: Medicine-Ball Circles

Reps: 10 Rest: 15-30 Seconds

Hold a medicine ball with both hands and extend your arms straight overhead [1]. Begin making a big circle with the ball in a clockwise motion [2], keeping your arms straight the whole time [3]. Repeat the motion in the counterclockwise direction. That's one rep.

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Exercise 3: Guard Situp

Reps: 5 Rest: 15-30 Seconds

Hug a medicine ball to your chest and lie on your back on the floor with your knees bent 90 degrees [1]. Sit up with the ball [2], and scramble to your feet as quickly as possible without using your hands [3]. That's one rep.

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Exercise 4: Medicine-Ball Turkish Getup

Reps: 5 Rest: 15-30 Seconds

Lie on your back on the fl oor, holding a medicine ball at arm's length over your face [1]. Begin standing up as quickly as possible [2], keeping your arm perpendicular to the fl oor atall times [3]. That's one rep. Switch the arm that holds the ball on each rep.

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Exercise 5: Band Smackdown

Reps: Repeat For 30 Seconds Rest: 15-30 Seconds

Loop a band around a sturdy surface and hold an end in each hand. Stand a few feet back so that you feel tension on the band and stand inan athletic stance, letting the band pull your arms forward [1]. Explosively draw your arms back and downward, as if you were dragging somebody to the ground [2]. Return to the starting position, and repeat on the other side [3]. Continue for 30 seconds.

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Exercise 6: Swiss-Ball Dumbbell Rotation

Reps: 20 Rest: 15-30 Seconds

Hold a dumbbell with both hands and lie back on a Swiss ball so that your hips are parallel to the fl oor and the weight is straight out in front of you [1]. Rotate as far as you can to the left, keeping your hips parallel to the fl oor [2]. Then rotate to the right [3]. That's one rep.

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Exercise 7: Medicine-Ball Woodchop

Reps: 20 Rest: 15-30 Seconds

Stand in an athletic stance, holding a medicine ball behind your head [1]. Explosively swing it down between your legs as if you were bringing an ax down onto a log [2], and then swing it back up fast.

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Exercise 8: Swiss-Ball One-Arm Row

Reps: 10-20 Rest: 15-30 Seconds

Hold a dumbbell in your right hand and rest your left knee on a Swiss ball. Brace yourself on the ball using your left hand and placing your right foot out wide [1], and row the weight to the outside of your chest [2]. Lower the weight back down. That's one rep. Complete 10-20 reps, and then switch sides and repeat.

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