If you want to thrive in a boxing or MMA ring, you need near-inexhaustible muscle endurance.

If you go all-out in the first round, you're probably not going to last another three. That's why these exercises are designed to push your total-body endurance.

Directions

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest, then one set of B, rest again, then repeat for all prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

For more fighter workouts:

Check out the ultimate strength-building MMA workoutthe MMA training routine to get jacked and burn fat fast, and the fighter workout.

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