Being able to throw a strong punch in the boxing ring is obviously vital to a fighter's success—but a great fighter also needs to be able to take a punch, too. That's why, in addition to arms strength, our fighter workouts also help build out your core strength.

By combining high-intensity exercises with plyometrics, you'll push your abs, obliques, and supporting back muscles to their limits, resulting in a six-pack that can survive a hit from even the most hardened opponent.


Perform these exercises in order. Do execise 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.)

For more fighter workouts:

Check out the boxing weight loss workout, the best punching bag workout, and DJ Ruckus' boxing workout.

For a complete archive of our daily quick-hit routines, go to