Best UFC Workout Step by Step

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STRENGTH, SPEED, FLEXIBILITY, and endurance are cornerstones of a fighter's training regimen. Together they build the kind of athleticism that determines your downfall or your domination.

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UFC Gym lives up to their motto “Train Different” by providing classes that combine strength training with cardiovascular conditioning. Instead of conventional cardio, you’ll push sleds, flip tires, and slam sand bags in their Daily Ultimate Training class. Modeled on high-intensity interval training, these taxing bouts of work and short recovery periods strengthen your cardiovascular capacity and torch calories long after you leave the gym.

With these best routines from UFC Gym SoHo coaches in your workout repertoire, you’ll hone the skills, build the strength, and acquire the endurance of a UFC fighter. Put in the work and you’ll see and feel a transformation in your body and mind in little to no time.

✓ Spartan makers

Grab a pair of dumbbells. Start in a pushup position with your hands on the dumbbells. Complete two pushups. While in the “up” position, row one of the dumbbells to the side of your ribs. Place it back on the ground, then do another pushup.

✓ Burpee-pushup-broad jump

Stand with your feet half-a-foot apart. Quickly bend at your knees and drop your hands down to the floor. At the same time, kick your legs out behind you. Your body should be aligned, head to toe.

✓ Dumbbell curls

Start with both feet on a BOSU ball. Perform 10 supinating (palms toward your face) dumbbell curls with each hand. At the top of each movement, squeeze your bicep for 1 second prior to release.

✓ Full squat to Arnold press

Go down into a full squat and hold at the bottom for 10 to 20 seconds. Then, stand and do 5 to 10 reps of Arnold presses on a BOSU ball.

✓ Cable pulls

Position the BOSU ball in front of a cable pulley machine. Connect a rope extension and do 30 reps while standing on the BOSU.

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