You’ve probably heard a lot of debate as to whether or not cardio is better than strength training when trying to build an athletic physique, but the answer isn’t a surprise: You need both to get the results you want. Being a fighter isn’t just about arm strength, a solid core, or high endurance—you need to have the whole package if you want to survive in the ring. As always, remember to use the heaviest weight with which you’re personally comfortable.

Directions

Perform the exercise pairs (marked A and B) as supersets, resting the prescribed amount of time after the second exercise. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets.

For more fighter's workouts:

Check out five savagely hard boxing workouts that'll get you in fighting shape, the MMA training routine to get jacked and burn fat fast, and the MMA lower-body power workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.