• Author / Uploaded
• Alex Tofani

• Categories
• Términos anatómicos de movimiento
• Recreación
• Anatomía humana
• Deportes

Citation preview

trainlikeafighter Get a Fighter's Physique Whether you're looking to chisel big, strong arms, get a ripped core, or just improve your speed and cardiovascular fitness, boxing training is an ideal option. The biomechanics of the sport require you to develop power from the legs on up, making for a great total-body workout. What follows is a weight routine that builds punching power and an overall fighter's physique. And to make sure you don't get your ass kicked, we've also thrown in some advice to help you master all the essential swings every guy should know, and some tips for treating your battle scars. Directions: Frequency: Plan on training three days per week (Workout IV,V, and VI, etc.), resting at least a day between each session. Each week the workouts will change. What follows are weeks two through four of the program. How to Do It: 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, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all prescribed repetitions for a given set. Workouts: Week 1: Week 2: Week 3: Week 4:

Workout I   |   Workout II   |   Workout III Workout IV   |   Workout V   |   Workout VI Workout VII   |   Workout VIII  |   Workout IX Workout X   |   Workout XI   |   Workout XII

trainlikeafighter

Sets: 4 Reps: 8 Rest: 90-120 sec

Get a Fighter's Physique: Workout I DUMBBELL CLEAN AND PRESS

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 6 Rest: 30 sec

Get a Fighter's Physique: Workout I PLYO PUSHUP

Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) [2]. That's one rep. As you hit the floor, go into the next rep immediately.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout I FACE PULL

Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 8 (e/side) Rest: 30 sec

Get a Fighter's Physique: Workout I ROTATIONAL MEDICINE-BALL WALL THROW

Hold a medicine ball with both hands and stand a few feet away from a brick wall (or other surface you won't damage with the ball). "Wind up" by rotating your torso away from the wall [1], and then explosively throw the ball into the wall as hard as you can [2]. Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps and then repeat on the opposite side.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout I ALTERNATING PUNCH

Attach exercise bands (or use a TNT power cable, available at monkeybargym.com) to a sturdy object, and grab an end in each hand. Get into a fighting position and begin throwing straight punches with power [1, 2]. A punch with each hand equals one rep.

trainlikeafighter

Sets: 3 Reps: hold t/fail Rest: 60-90 sec

Get a Fighter's Physique: Workout I PLATE PINCH

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

trainlikeafighter

Sets: 8 Reps: 3 Rest: 90-120 sec

Get a Fighter's Physique: Workout Ii Deadlift

Squat down and grab the bar with a shoulder-width, overhand grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 30 sec

Get a Fighter's Physique: Workout Ii ALTERNATING JUMPING LUNGE

Step forward with one leg and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [1]. Explosively jump up as high as you can and switch legs in midair [2], landing with your opposite leg forward [3]. That's one rep. Use the momentum to immediately begin the next rep.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 30 sec

Get a Fighter's Physique: Workout Ii BENT OVER LATERAL RAISE

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Allow your arms to hang [1]. Without moving your torso, extend your arms 90 degrees out to your sides [2]. Lower them back to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Rest: 30 sec

Get a Fighter's Physique: Workout Ii CORE LATERAL SHUFFLE

Attach an elastic band to a sturdy object at shoulder height and grab it with both hands perpendicular to your body. Reach your arms straight out in front of you [1]. Keeping your abs braced, shuffle your feet to the side that's away from where the band is attached [2]. Shuffle as far as you can, keeping your arms out straight, and then shuffle back. Repeat on the opposite side. That's one set.

trainlikeafighter Get a Fighter's Physique: Workout Ii SPRINT

Run all out for 15 seconds, and then back off to a light jog for 45 seconds. That's one set.

Sets: 3 reps: 15 sec Rest: 60-90 sec

trainlikeafighter

Sets: 3 reps: 8 Rest: 60-90 sec

Get a Fighter's Physique: Workout Ii PLATE WRIST CURL

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 reps: 8 Rest: 60-90 sec

Get a Fighter's Physique: Workout Ii HINDU PUSHUP

Get into pushup position and spread your feet wide apart. Raise your butt in the air to angle your torso [1]. Lower yourself to the floor and forward, then push yourself back up to the starting position [2]. That's one rep.

trainlikeafighter

Sets: 2 Reps: 12 Rest: 90-120 sec

Get a Fighter's Physique: Workout Iii DUMBBELL CLEAN AND PRESS

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 2 Reps: 12 (e /side) Rest: 30 sec

Get a Fighter's Physique: Workout Iii REACTIVE ROW

Grab a light dumbbell in one hand and rest the opposite side's hand and knee on a bench. Allow your arm to hang [1]. Explosively row the dumbbell to the side of your chest, letting go of the weight in the top position [2] and then quickly catching it and lowering your arm back to the starting position. That's one rep. Complete all your reps, and then switch sides and repeat.

trainlikeafighter

Sets: 2 Reps: 8 (e/side) Rest: 30 sec

Get a Fighter's Physique: Workout Iii ONE-ARMED MEDICINE-BALL WALL THROW

Hold a medicine ball in one hand and stand a few feet away from a wall. Wind up as you would to throw a punch [1], and then throw the ball as hard as you can into the wall [2]. Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps, and then switch sides and repeat.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 30 sec

Get a Fighter's Physique: Workout Iii BENT OVER LATERAL RAISE

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Allow your arms to hang [1]. Without moving your torso, extend your arms 90 degrees out to your sides [2]. Lower them back to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: hold t/fail Rest: 60-90 sec

Get a Fighter's Physique: Workout Iii PLATE PINCH

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

trainlikeafighter

Sets: 5 Reps:5 Rest: 90-120 sec

Get a Fighter's Physique: Workout iv squat

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 6 Rest: 30 sec

Get a Fighter's Physique: Workout iv ALTERNATING JUMPING LUNGE

Step forward with one leg and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [1]. Explosively jump up as high as you can and switch legs in midair [2], landing with your opposite leg forward [3]. That's one rep. Use the momentum to immediately begin the next rep.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout iv FACE PULL

Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 6 (e/side) Rest: 30 sec

Get a Fighter's Physique: Workout iv WOODCHOPPER

Hold a weight plate in both hands and stagger your stance so that one leg is in front of the other and your hands are to the outside of one knee [1]. Contract your abs and swing the plate diagonally upward—as if you were swinging an ax—to the outside of your opposite side's shoulder [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout iv DUMBBELL SWING

Grab the end of a light dumbbell and let it hang vertically between your legs. Lower your body into a deadlift stance with the dumbbell just above the floor [1]. Now explosively straighten your hips and knees as if you were jumping, and swing the weight up to eye level [2]. Control the weight on the descent. That's one rep.

trainlikeafighter

Sets: 3 reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout iv PLATE WRIST CURL

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout iv HINDU PUSHUP

Get into pushup position and spread your feet wide apart. Raise your butt in the air to angle your torso [1]. Lower yourself to the floor and forward, then push yourself back up to the starting position [2]. That's one rep.

trainlikeafighter

Sets: 8 Reps: 3 Rest: 90-120 sec

Get a Fighter's Physique: Workout v DUMBBELL CLEAN AND PRESS

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 6 Rest: 30 sec

Get a Fighter's Physique: Workout v PLYO PUSHUP

Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) [2]. That's one rep. As you hit the floor, go into the next rep immediately.

trainlikeafighter

Sets: 4 Reps: 6 Rest: 60-90 sec

Get a Fighter's Physique: Workout v chinup

Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Reverse the movement to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Rest: 30 sec

Get a Fighter's Physique: Workout v CORE LATERAL SHUFFLE

Attach an elastic band to a sturdy object at shoulder height and grab it with both hands perpendicular to your body. Reach your arms straight out in front of you [1]. Keeping your abs braced, shuffle your feet to the side that's away from where the band is attached [2]. Shuffle as far as you can, keeping your arms out straight, and then shuffle back. Repeat on the opposite side. That's one set.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout iv ALTERNATING PUNCH

Attach exercise bands (or use a TNT power cable, available at monkeybargym.com) to a sturdy object, and grab an end in each hand. Get into a fighting position and begin throwing straight punches with power [1, 2]. A punch with each hand equals one rep.

trainlikeafighter

Sets: 3 Reps: hold t/fail Rest: 60-90 sec

Get a Fighter's Physique: Workout iv PLATE PINCH

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

trainlikeafighter

Sets: 3 Reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout vi Deadlift

Squat down and grab the bar with a shoulder-width, overhand grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter Get a Fighter's Physique: Workout vi SPRINT

Run all out for 15 seconds, and then back off to a light jog for 45 seconds. That's one set.

Sets: 3 reps: 15 sec Rest: 60-90 sec

trainlikeafighter

Sets: 3 Reps: 6 Rest: 60-90 sec

Get a Fighter's Physique: Workout vi chinup

Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Reverse the movement to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 6 Rest: 60-90 sec

Get a Fighter's Physique: Workout vi DRAGON FLAG

Lie back on a bench and grab the sides for support by reaching behind your head.Your body should form a straight line [1]. Contract your abs and raise your hips up off the bench so that your legs point into the air [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 60-90 sec

Get a Fighter's Physique: Workout vi SINGLE-LEG DUMBBELL RDL

Hold a dumbbell in one hand and balance on the opposite foot [1]. Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 2 reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout vi PLATE WRIST CURL

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 8 Rest: 90-120 sec

Get a Fighter's Physique: Workout vii DUMBBELL CLEAN AND PRESS

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 6 Rest: 30 sec

Get a Fighter's Physique: Workout vii PLYO PUSHUP

Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) [2]. That's one rep. As you hit the floor, go into the next rep immediately.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout vii FACE PULL

Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 8 (e/side) Rest: 30 sec

Get a Fighter's Physique: Workout vii ROTATIONAL MEDICINE-BALL WALL THROW

Hold a medicine ball with both hands and stand a few feet away from a brick wall (or other surface you won't damage with the ball). "Wind up" by rotating your torso away from the wall [1], and then explosively throw the ball into the wall as hard as you can [2]. Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps and then repeat on the opposite side.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout vii ALTERNATING PUNCH

Attach exercise bands (or use a TNT power cable, available at monkeybargym.com) to a sturdy object, and grab an end in each hand. Get into a fighting position and begin throwing straight punches with power [1, 2]. A punch with each hand equals one rep.

trainlikeafighter

Sets: 3 Reps: hold t/fail Rest: 60-90 sec

Get a Fighter's Physique: Workout vii PLATE PINCH

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

trainlikeafighter

Sets: 8 Reps: 3 Rest: 60-90 sec

Get a Fighter's Physique: Workout viii Deadlift

Squat down and grab the bar with a shoulder-width, overhand grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 30 sec

Get a Fighter's Physique: Workout viii ALTERNATING JUMPING LUNGE

Step forward with one leg and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [1]. Explosively jump up as high as you can and switch legs in midair [2], landing with your opposite leg forward [3]. That's one rep. Use the momentum to immediately begin the next rep.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 30 sec

Get a Fighter's Physique: Workout viii BENT OVER LATERAL RAISE

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Allow your arms to hang [1]. Without moving your torso, extend your arms 90 degrees out to your sides [2]. Lower them back to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Rest: 30 sec

Get a Fighter's Physique: Workout viii CORE LATERAL SHUFFLE

Attach an elastic band to a sturdy object at shoulder height and grab it with both hands perpendicular to your body. Reach your arms straight out in front of you [1]. Keeping your abs braced, shuffle your feet to the side that's away from where the band is attached [2]. Shuffle as far as you can, keeping your arms out straight, and then shuffle back. Repeat on the opposite side. That's one set.

trainlikeafighter Get a Fighter's Physique: Workout viii SPRINT

Run all out for 15 seconds, and then back off to a light jog for 45 seconds. That's one set.

Sets: 3 reps: 15 sec Rest: 60-90 sec

trainlikeafighter

Sets: 3 reps: 8 Rest: 60-90 sec

Get a Fighter's Physique: Workout viii PLATE WRIST CURL

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout viii HINDU PUSHUP

Get into pushup position and spread your feet wide apart. Raise your butt in the air to angle your torso [1]. Lower yourself to the floor and forward, then push yourself back up to the starting position [2]. That's one rep.

trainlikeafighter

Sets: 2 Reps: 12 Rest: 90-120 sec

Get a Fighter's Physique: Workout ix DUMBBELL CLEAN AND PRESS

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 2 Reps: 12 (e /side) Rest: 30 sec

Get a Fighter's Physique: Workout ix REACTIVE ROW

Grab a light dumbbell in one hand and rest the opposite side's hand and knee on a bench. Allow your arm to hang [1]. Explosively row the dumbbell to the side of your chest, letting go of the weight in the top position [2] and then quickly catching it and lowering your arm back to the starting position. That's one rep. Complete all your reps, and then switch sides and repeat.

trainlikeafighter

Sets: 2 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout ix chinup

Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Reverse the movement to return to the starting position. That's one rep.

trainlikeafighter

Sets: 2 Reps: 8 (e/side) Rest: 30 sec

Get a Fighter's Physique: Workout ix ONE-ARMED MEDICINE-BALL WALL THROW

Hold a medicine ball in one hand and stand a few feet away from a wall. Wind up as you would to throw a punch [1], and then throw the ball as hard as you can into the wall [2]. Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps, and then switch sides and repeat.

trainlikeafighter

Sets: 2 Reps: 8 Rest: 30 sec

Get a Fighter's Physique: Workout ix BENT OVER LATERAL RAISE

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Allow your arms to hang [1]. Without moving your torso, extend your arms 90 degrees out to your sides [2]. Lower them back to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: hold t/fail Rest: 60-90 sec

Get a Fighter's Physique: Workout ix PLATE PINCH

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

trainlikeafighter

Sets: 5 Reps:5 Rest: 90-120 sec

Get a Fighter's Physique: Workout x squat

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 6 Rest: 30 sec

Get a Fighter's Physique: Workout xi ALTERNATING JUMPING LUNGE

Step forward with one leg and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [1]. Explosively jump up as high as you can and switch legs in midair [2], landing with your opposite leg forward [3]. That's one rep. Use the momentum to immediately begin the next rep.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout x FACE PULL

Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 6 (e/side) Rest: 30 sec

Get a Fighter's Physique: Workout x WOODCHOPPER

Hold a weight plate in both hands and stagger your stance so that one leg is in front of the other and your hands are to the outside of one knee [1]. Contract your abs and swing the plate diagonally upward—as if you were swinging an ax—to the outside of your opposite side's shoulder [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 2 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout x DUMBBELL SWING

Grab the end of a light dumbbell and let it hang vertically between your legs. Lower your body into a deadlift stance with the dumbbell just above the floor [1]. Now explosively straighten your hips and knees as if you were jumping, and swing the weight up to eye level [2]. Control the weight on the descent. That's one rep.

trainlikeafighter

Sets: 3 reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout x PLATE WRIST CURL

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout x HINDU PUSHUP

Get into pushup position and spread your feet wide apart. Raise your butt in the air to angle your torso [1]. Lower yourself to the floor and forward, then push yourself back up to the starting position [2]. That's one rep.

trainlikeafighter

Sets: 8 Reps: 3 Rest: 90-120 sec

Get a Fighter's Physique: Workout xi DUMBBELL CLEAN AND PRESS

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 4 Reps: 6 Rest: 30 sec

Get a Fighter's Physique: Workout xi PLYO PUSHUP

Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) [2]. That's one rep. As you hit the floor, go into the next rep immediately.

trainlikeafighter

Sets: 4 Reps: 6 Rest: 60-90 sec

Get a Fighter's Physique: Workout xi chinup

Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Reverse the movement to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Rest: 30 sec

Get a Fighter's Physique: Workout xi CORE LATERAL SHUFFLE

Attach an elastic band to a sturdy object at shoulder height and grab it with both hands perpendicular to your body. Reach your arms straight out in front of you [1]. Keeping your abs braced, shuffle your feet to the side that's away from where the band is attached [2]. Shuffle as far as you can, keeping your arms out straight, and then shuffle back. Repeat on the opposite side. That's one set.

trainlikeafighter

Sets: 3 Reps: 12 Rest: 60-90 sec

Get a Fighter's Physique: Workout xi ALTERNATING PUNCH

Attach exercise bands (or use a TNT power cable, available at monkeybargym.com) to a sturdy object, and grab an end in each hand. Get into a fighting position and begin throwing straight punches with power [1, 2]. A punch with each hand equals one rep.

trainlikeafighter

Sets: 3 Reps: hold t/fail Rest: 60-90 sec

Get a Fighter's Physique: Workout xi PLATE PINCH

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

trainlikeafighter

Sets: 3 Reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout xii Deadlift

Squat down and grab the bar with a shoulder-width, overhand grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter Get a Fighter's Physique: Workout xii SPRINT

Run all out for 15 seconds, and then back off to a light jog for 45 seconds. That's one set.

Sets: 3 reps: 15 sec Rest: 60-90 sec

trainlikeafighter

Sets: 3 Reps: 6 Rest: 60-90 sec

Get a Fighter's Physique: Workout xii chinup

Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Reverse the movement to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 6 Rest: 60-90 sec

Get a Fighter's Physique: Workout xii DRAGON FLAG

Lie back on a bench and grab the sides for support by reaching behind your head.Your body should form a straight line [1]. Contract your abs and raise your hips up off the bench so that your legs point into the air [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 3 Reps: 8 Rest: 60-90 sec

Get a Fighter's Physique: Workout xii SINGLE-LEG DUMBBELL RDL

Hold a dumbbell in one hand and balance on the opposite foot [1]. Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter

Sets: 2 reps: 10 Rest: 60-90 sec

Get a Fighter's Physique: Workout xii PLATE WRIST CURL

Hold a weight plate in one hand between your thumb and fingers. Bend your elbow 90 degrees and allow your wrist to extend [1]. Flex your wrist, raising the weight as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

trainlikeafighter ballisticstreetdefense Real world self defense that you can effectively use on the street Learn how to turn your body into your last defensive weapon against a mugger, street fighter, or enemy. With in depth training from World Renowned Russian Martial Arts Expert Val Riazanov, you can turn a simple kick, punch, toss, or slide of the wrist into a life saving defense against any attacker. Discover the techniques that could save your life in real world situations from any opponent who is out for blood. Develop the skills and mind set to fend off an attack from multiple opponents by following slow motion breakdowns of essential techniques. Unlock the secrets to literally sweeping you opponent off their feet, with tried and tested real world application. Master techniques that will allow you to retrieve a weapon as well as take down your opponent. Learn how to defend yourself from any angle even when your back is turned to your attacker. With “Ballistic Street Defense” you will learn everything you need to know to confidently defend yourself in any street situation. Learn the techniques that could potentially save your life against an attack and turn the tables of the fight.

What You Will Learn: Ballistic Kicks Preemptive Strikes Attack Defense Dealing w/ Multiple Opponents Takedowns Stick Defense Knife Defense Gun Defense Getting Out Of Holds