Exercise 1: Dumbbell Punch Walk

Reps: 10 (Forward and Back) Rest: 15-30 Seconds

Hold a light dumbbell in each hand and get on all fours with your legs spread out wide behind you and your hips in the air [1]. Rotate your torso to the right and raise your right hand up,as if you were winding up to throw a punch [2]. Now bring your hand down as if you were throwing a punch—but do not throw it hard—and plant it on the floor a little in front of you. Immediately wind up with the left hand [3], and repeat. That's one rep. Continue in this fashion, "walking" across the room on your hands for 10 reps, and then reverse the motion so that you walk backward for 10 reps.

  

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 2: Single-Leg Dumbbell Row

Reps: 10 (Each Side) Rest: 15-30 Seconds

Hold a dumbbell in each hand and balance on your left leg. Keeping your lower back in its natural arch, bend forward at the hips and knee and lower your torso until it's 45 degrees to the floor. Row the left-hand dumbbell to your side [1], lower it, and then row the right-hand weight [2]. That's one rep. Complete 10 reps, and then switch legs and repeat.

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 3: T-Pushup

Reps: 10 (Each Side) Rest: 15-30 Seconds

Hold a dumbbell in each hand and get into pushup position. Perform a pushup as normal [1] and then rotate your body 90 degrees, reaching toward the ceiling with your left arm [2]. Your body should form a T shape. Reverse the motion to return to the starting position, and then repeat on the other side [3]. That's one rep.

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 4: Inverted Row On Swiss Ball

Reps: 10 Rest: 15-30 Seconds

Get to a chinup bar and set a Swiss ball on the floor in front of you. Grab the bar with an underhand, shoulder-width grip, and hang from it, resting your feet on the ball [1]. Keeping your body rigid, pull yourself up until your chin is over the bar [2]. Pause, and then lower yourself back to the starting position. That's one rep.

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 5: Cage Climb

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

Go near a wall, fence, or staircase and get into pushup position, resting your shins on a Swiss ball [1]. Reach out and grab the fence, or fi rmly plant your hand against the wall or stair [2], and begin climbing up it, one arm at a time [3]. Climb as high as you can, and then reverse the direction to return your hands to the floor. Repeat for 30 seconds.

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 6: Dumbbell Punching

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

Hold a light dumbbell in each hand and get into a fi ghting stance [1]. Begin alternating jabs [2] and crosses [3], throwing each punch verylightly. Do not swing hard.

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 7: Downward Punching

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

Keep the same dumbbells you used before and get into an athletic stance, your fists cocked by your sides [1]. Begin lightly throwing looping punches diagonally toward the floor [2], emphasizing drawing your arms back up to recoil for each punch [3].

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 8: Dumbbell Uppercut

Reps: 20 Rest: 15-30 Seconds

Stand in an athletic stance holding two dumbbells [1]. Rotate your body to the left, pivoting on your left foot and throwing an uppercut with your right hand [2]. Now uppercut with the other hand [3]. That's one rep. Do not throw hard punches-just focus on keeping good punching form.

Previous   

Watch the Workout Videos
Back to UFC Workout II

[pagebreak]

Exercise 9: Band Pull

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

Tie a large band around a sturdy object, hold it in your left hand, and get on all fours a few feet back from where the band is tied so that you feel tension on it [1]. Begin pulling the band back in every possible direction-row it straight back [2], raise it out to your side [3],etc.-for 15 seconds. Be sure to stay balanced on your feet and other hand the whole time. Switch arms and repeat.

Previous   

Watch the Workout Videos
Back to UFC Workout II