A WALKING LUNGE Stand with your feet shoulder-width apart and your hands behind your head (think of a prisoner about to be searched) [1]. Step forward with one leg, and lower your body until your front thigh is parallel to the fl oor and your rear knee nearly touches the fl oor [2]. Immediately step forward and repeat with the opposite leg. That's one rep.

  

 

The Ultimate Fighting Fat-Burning Workout

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B MEDICINE-BALL MOUNTAIN CLIMBER Get into pushup position, resting both hands on a medicine ball. Tuck one knee up under your chest as if you were about to break into a sprint [1]. Now explosively drive that leg straight back while simultaneously tucking the opposite knee under your chest [2]. Explosively switch your legs back. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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C CLOSE-GRIP MEDICINEBALL PUSHUP Get into pushup position, resting both hands on a medicine ball [1]. Lower your body until your chest gently touches the ball [2], then push yourself back to the starting position. That's one rep.

D PRISONER SQUAT Stand with your feet shoulder-width apart and your hands behind your head [1]. Keeping your lower back in its natural arch, squat down as low as you can [2], then rise back up. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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D PRISONER SQUAT Stand with your feet shoulder-width apart and your hands behind your head [1]. Keeping your lower back in its natural arch, squat down as low as you can [2], then rise back up. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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E MIXED-GRIP PULLUP Grab a pullup bar with one hand overhand and the other with palm facing you. Hang from the bar [1]. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar [2], then lower yourself back to the starting position. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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F HANGING LEG RAISE Hang from the bar as you would to perform a pullup [1]. Contract your abs, and raise your knees until they touch your chest [2]. Reverse the motion to return to the starting position. That's one rep.

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The Ultimate Fighting Fat-Burning Workout

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G JUMPING ROPE Jump over the rope as it approaches your feet. Each jump is one rep.

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The Ultimate Fighting Fat-Burning Workout