Any MMA fighter worth his blood and spit needs to be a totally well-rounded fighter. He can't just lean on his strengths or brawl in a frenzy. If there's a weakness in his armor, his opponent will figure out how to exploit it—Usually painfully.
That's why we created The UFC Workout Program. It's designed to train your entire body from every angle to get into fighting shape, without having to step into the ring.
Think of this gallery as a reference guide to each move contained in The UFC Workout Program. Scroll through to get the details on how to perform each move, and then check out the simplified guide to every day of The UFC Workout Plan.
Alternating Dumbbell Press
Lie back on a flat bench with a dumbbell in each hand. Press both dumbbells over your chest and then lower one down. Press it up and then lower the opposite arm.
Lie on the floor and hold onto a bench or the legs of a heavy chair. Keep your legs straight and raise them up until they're vertical. Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.
Hold a dumbbell or kettlebell under you chin with both hands. Stand with feet shoulder width and toes turned slightly out. Bend your hips and lower your body as far as you can; keep your torso upright.
Place your hands shoulder-width apart and extend your legs behind you with feet together. Brace your abs so your body forms a straight line from head to feet. Draw your shoulder blades together as you lower your body until your chest is about an inch above the floor.
Stand with feet shoulder-width apart. Bend down and place your hands on the floor, then shoot your legs behind you so you end up in the top of a pushup position. Jump your legs quickly back up so they land between your hands, then stand up quickly.
Lie down on the floor and extend one leg in front of you and bend the other one. Brace your abs and drive the heel of the bent leg into the floor to raise your hips up. Your body should be in a straight line.
Lie on your left side resting your left forearm on the floor for support. Raise your hips up so that your body forms a straight line and brace your abs- your weight should be on your left forearm and the edge of your left foot.