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: Workout I | Workout II | Workout III

Week 2: Workout IV | Workout V | Workout VI
Week 3: Workout VII | Workout VIII | Workout IX
Week 4: 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 Sets: 3
reps: 15 sec
Rest: 60-90 sec

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.
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 upwardas if you
were swinging an axto 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 Sets: 3
reps: 15 sec
Rest: 60-90 sec

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

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.
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 upwardas if you
were swinging an axto 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 Sets: 3
reps: 15 sec
Rest: 60-90 sec

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.
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