Exercise 1: Ball Sprawl

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

Hold a Bosu or medicine ball in both hands and get into a fighting stance [1]. Explosively shoot your legs back and drop to the floor, placing all your weight on the ball and spreading your feet out wide [2]. Stand up again as quickly as possible, and repeat for 30 seconds.

  

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Exercise 2: Thai Elbow Pushup

Reps: 20 Rest: 15-30 Seconds

Get into pushup position on a Bosu ball, and then bend your elbows so that you're balancing on them [1]. (You can use only the floor to make it easier.) Now plant one hand at a time on the ball [2] and push yourself up [3]. Return to the down position. That's one rep.

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Exercise 3: Single-Leg Deadlift

Reps: 10 Rest: 15-30 Seconds

Hold a dumbbell in your left hand and balance on your right leg [1]. Keeping your lower back in its natural arch, simultaneously bend your hips and right knee and lower your body as far as you can (do not round your back at any time) [2]. Reverse the motion to return to the starting position. That's one rep. Perform 10 reps, and then switch sides and repeat.

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Exercise 4: Swiss-Ball Alligator Walk

Reps: Walk for 30 Seconds Rest: 15-30 Seconds

Get into pushup position, resting your shins on a Swiss ball [1]. Begin walking your hands in a semi-circle pattern a few feet to the right [2] and then left [3], making sure to keep your body in a straight line the whole time. Continue for 30 seconds.

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Exercise 5: Medicine-Ball Cross Woodchop

Reps: 10 Rest: 15-30 Seconds

Hold a medicine ball in both hands over your right shoulder and stand in an athletic stance [1]. Explosively swing the ball diagonally downward to the outside of your left hip [2]. Raise the ball back up over your left shoulder and repeat to the opposite side. That's one rep.

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Exercise 6: Dumbbell Sit-Out

Reps: Repeat for 30 Seconds (each side) Rest: 15-30 Seconds

Lie on your back on the floor with knees bent and hold a dumbbell at arm's length over your face with your left hand [1]. Roll onto your right elbow [2], and then post your right hand on the floor behind you. Scoot out to your left side so that you end up on your right knee [3]. Keep the dumbbell perpendicular to the floor at all times. Return to the floor. Continue for 30 seconds, and then switch arms and repeat.

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Exercise 7: Thai Clinch Rollout

Reps: 20 Rest: 15-30 Seconds

Cup one hand over the back of the other one and bend your elbows so you look like you're covering your throat. Rest your forearms on a Swiss ball and spread your legs wide behind you [1]. Now roll the ball forward with your forearms, reaching as if you were grabbing somebody's head. Keep your body stabilized [2]. Roll the ball back. That's one rep.

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Exercise 8: Swiss-Ball Band Punch

Rep: Repeat for 15 Seconds (each side) Rest: 15-30 Seconds

Loop a band around a sturdy object and walk a few feet in front of it so that you feel tension on the bands. Rest your right knee on a Swiss ball and cock your arms at your sides [1]. Begin throwing punches as hard as you can while keeping your balance [2]. Continue for 15 seconds, and then switch knees and repeat.

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