Chrashfit Health, Nutrition, Fitness models, workouts & More
We all love our Gym time. There’s something transcendent about getting a great pump and seeing the hard body results in the mirror. That rush of adrenalin when you achieve a new personal best. We work hard to see results and shape and mold our bodies. You can tell with one look who makes an effort in the gym and who’s just going through the motions. But, there’s a specific look that many men desire but can’t seem to mimic no matter how many hours they spend throwing around the iron. It’s the look of the warrior. The majority of combat sports – Wrestling, Boxing, Mixed Martial Arts (MMA), Jiu-jitsu, Kickboxing, Judo, etc… – take their practitioner’s bodies and accelerates them to the next level of fitness. There are many great bodies in the gym that just scream out “All Show, No Go!” But to get the body of a fighter – chiseled from granite and etched from steal – you need to train like one. Fighter’s muscles are trained for functionality and agility, compact and efficient for strength, speed, and combat.
Now, in the real world, almost all of us don’t have the time needed to actually train like a professional fighters. We can’t carve out 6-8 hours a day in the gym for weights, sparing, training, and conditioning to get the body of a fighter. Not to mention that a great majority of us have no desire to get punched in the face or feel the constricting pressure as the world darkens when you are put in a rear-naked choke.
Below we’ve come up with a 12-round fighter’s workout to get your heart pounding and muscles burning. Each round is 3 minutes long with a 1-minute rest before starting the next round. Start off with a 3 round workout and work your way up to a 12-round professional championship bout when you think you can hang.
*For an advanced variation treat each of the 5 exercises as a round and do 5 – 5 minute rounds (1-minute rest between rounds) like UFC championship bouts.
12 Round Workout – 3-minute rounds with 1-minute rest in between.
ROUNDS 1,4,7,10
Push-Up Sit-Out (minute 1)
This exercise combines a Push-up which effectively strengthens the upper body integrates a sit-out (a staple in the wrestling world) which establishes balance and core control as well as strengthens the stabilizing muscles in the hips and shoulders.
- From an extended push-up position, lower your body until you are 1-3 inches away from the floor.
- push upwards kicking one leg underneath your body in a sweeping motion, rotating your torso and extending your leg out to the opposite side. Literally, sitting out. (Keep your butt off the ground and your elbow tight to your body)
- Pull the leg back underneath your body reversing the movement and return to the push-up position.
*alternate sides every round
Pop-Ups (minute 2)
- Start in a kneeling position with your knees shoulder-width apart and bring your butt touching your heels.
- Place your hands at your hips and explode up by extending your hips and thrusting upward with your arms.
- Land softly with your left foot forward, balanced on the balls of your feet, your back in a natural posture, and your hands up as if you were guarding your face.
- Return to a kneeling position and repeat the movement with the right foot landing in the forward position.
- From a standard side plank position (elbows under your shoulders, spine in a neutral position, toes tucked) slowly rotate your torso and drop one hip towards the ground reaching through the opening your body has created.
- Return to the starting position and repeat the movement.
Plank + Rotation (minute 3)
*alternate sides every round
ROUNDS 2,5,8,11
Speed Rope (3 minutes straight)
- Keeping your feet as close to the floor as possible and place your left foot forward in a narrow but natural fight stance.
- Hop forward over the rope landing on the left foot first followed by the right. On the next jump hop backward over the rope landing on the right foot first followed by the left.
*alternate the lead foot every round
To maximize intensity use a weighted jump rope, try double-unders or even sprint intervals.
ROUNDS 3,6,9,12
Shadow Boxing (3 minutes straight)
(feet at 11:00 and 4:00) throw out jabs, hooks, and uppercuts in varying combinations. Move your feet and add in some bobs and weaves to kick up the cardio even more.
If boxing in front of a mirror, try to land your punches on your own face. Don’t forget to breathe! Exhaling when you throw a punch allows for greater force and exertion and helps you keep a solid rhythm. 3 rounds. 2 minutes each. 45 seconds rest in between. Use 3-10lb dumbbells.
To maximize intensity use light dumbbells and/or add front kicks, knees and roundhouse kicks to your shadow work.
