Вы находитесь на странице: 1из 194

T R A IN LIK E A

I G H T E R
F
TR A IN LIK E A

IG H T E R
F BY CAT ZINGANO
CONTENTS
TRAINING BASICS������������������������������������������������������������������� 12 LOWER-BODY EXERCISES ����������������������������������� 85
Why train like a fighter?��������������������������������������������������������������������14 Push Kicks������������������������������������������������������������������������������������������������������86
Common fighter moves ������������������������������������������������������������������16 Medicine Ball Jumps ����������������������������������������������������������������������������88
Equipment������������������������������������������������������������������������������������������������������ 22 Side-to-Side Shuffle����������������������������������������������������������������������������90
Nutrition when training ���������������������������������������������������������������������24 Side Kicks ������������������������������������������������������������������������������������������������������� 92
Using this book������������������������������������������������������������������������������������������ 26 Platform Step-Ups �������������������������������������������������������������������������������� 94
Medicine Ball Squats���������������������������������������������������������������������������96
UPPER-BODY EXERCISES ������������������������������������� 29 Squat Jumps ������������������������������������������������������������������������������������������������98
Medicine Ball Punches ���������������������������������������������������������������������� 30 Running Backward �����������������������������������������������������������������������������100
Tempo Pushups �����������������������������������������������������������������������������������������32 Backward Lunges�������������������������������������������������������������������������������� 102
Floor Press ���������������������������������������������������������������������������������������������������� 34 Squat Steps ��������������������������������������������������������������������������������������������� 104
Medicine Ball Chest Press ����������������������������������������������������������� 36 Backward Squat Steps ������������������������������������������������������������������ 106
Elbow Taps ����������������������������������������������������������������������������������������������������� 38 Jumping Knees ��������������������������������������������������������������������������������������� 108
Arm Circles ��������������������������������������������������������������������������������������������������40 Heel-to-Toe Rockers & Squats �����������������������������������������������110
Kettlebell Punches �������������������������������������������������������������������������������� 42 Single-Leg Squats ������������������������������������������������������������������������������� 112
One-Armed Press ���������������������������������������������������������������������������������� 44 Single-Hip Thrusts ������������������������������������������������������������������������������� 114
Plate Drops���������������������������������������������������������������������������������������������������� 46 Soccer Ball Touches �������������������������������������������������������������������������� 116
Medicine Ball Situps�����������������������������������������������������������������������������48
One-Armed Kettlebell Carry�������������������������������������������������������50 FULL-BODY EXERCISES ������������������������������������������ 119
One-Legged Weight Drops ����������������������������������������������������������� 52 Shadow Boxing �������������������������������������������������������������������������������������� 120
Medicine Ball Squat Tosses��������������������������������������������������������122
CORE EXERCISES ��������������������������������������������������������������������55 Lateral Crawl ���������������������������������������������������������������������������������������������124
Knee-to-Elbow Touches ������������������������������������������������������������������ 56 High Skips���������������������������������������������������������������������������������������������������� 126
Plank Drop to Elbows�������������������������������������������������������������������������� 58 Ground & Pound������������������������������������������������������������������������������������ 128
T-Shirt Curls �������������������������������������������������������������������������������������������������60 Medicine Ball Lateral Lunges ��������������������������������������������������� 130
Bird Dog������������������������������������������������������������������������������������������������������������ 62 Goblet Carry ����������������������������������������������������������������������������������������������132
Carioca (Side-to-Side Steps)������������������������������������������������������64 Sit-Out Rotation �������������������������������������������������������������������������������������134
Medicine Ball Twist �������������������������������������������������������������������������������66 Pushup Rotation ������������������������������������������������������������������������������������136
Box Jumps ������������������������������������������������������������������������������������������������������68 One-Armed Dumbbell Row ������������������������������������������������������� 138
Kettlebell Pulls������������������������������������������������������������������������������������������� 70 Straight-Leg Rockers ���������������������������������������������������������������������� 140
Glute March ���������������������������������������������������������������������������������������������������72 Side Scissors ��������������������������������������������������������������������������������������������142
Handstand Pushups ������������������������������������������������������������������������������74 Elbow-to-Ankle Lunges ������������������������������������������������������������������144
Medicine Ball Hip Throws ����������������������������������������������������������������76 Spider Crawl ��������������������������������������������������������������������������������������������� 146
Overhead Slams ���������������������������������������������������������������������������������������78 Inchworm����������������������������������������������������������������������������������������������������� 148
Medicine Ball Wall Sit �������������������������������������������������������������������������80 Medicine Ball Burpees �������������������������������������������������������������������� 150
Backward Overhead Throws ������������������������������������������������������ 82 Farmer’s Walk�������������������������������������������������������������������������������������������152
Turkish Situps �������������������������������������������������������������������������������������������154

PROGRAMS & WORKOUTS��������������������������������157


Strength program������������������������������������������������������������������������������� 158
Stability program��������������������������������������������������������������������������������� 168
Power program���������������������������������������������������������������������������������������176

Index������������������������������������������������������������������������������������������������������������������ 186
FOREWORD
Like all competitive athletes, martial artists travel roads that demand vision,
sacrifice, and commitment on a daily basis. During this journey, we’re constantly
reminded that the destination isn’t the goal—the adventure we embark on is.
I’ve been fortunate to have been on a journey with my friend Cat Zingano for
the last six years. I was introduced to Cat by one of her MMA coaches. Our first
training session together told me all I needed to know about her. Cat’s work ethic
is unparalleled, and her attempt to exhaust herself in every aspect of training
showed me her mental fortitude.
What’s truly impressive about Cat is her thirst for knowledge, wanting to
understand the why and how, and her level of coachability was a game-changer
for me! I could tell during that first training session that she was the type of person
who would push you to earn her trust. She wasn’t going to cut me any slack based
on any other MMA fighter I had ever worked with. She wanted to know that
whomever was in charge of her physical preparation for competition truly cared
about her and wasn’t just providing a one-size-fits-all training model. She was
cautious in conversation yet stubborn in debate. I knew from personal experience
with other athletes that if I could become one of her coaches that this was going
to be as much of a learning journey for me as it was her—and I was right!
During our time together, I’ve seen her climb the mountain and fight for the
UFC bantamweight title as well as overcome obstacles that would make most
people quit. She’s been tested professionally and personally time and time again—
and her resilience won out time and time again, helping her become stronger and
stronger. How Cat approaches training has become a metaphor
for how she handles difficult things in her life: head-on and not looking back.
In fact, Cat’s work ethic has been the beacon during dark and difficult times.
This book is an insight into the methods that have helped her compete on the
biggest stage in the world of MMA—fighting in the UFC as the number one
contender in the bantamweight division—but more importantly, these are the
daily methods she has used to overcome the trials and tribulations of life to give
her the resolve of a champion! I’ve been fortunate to watch Cat go through these
exact exercises and workouts. Her intensity, focus, and intent while training are
what separate her from all other MMA fighters. Use this book as a guide for
better health and performance, but more importantly, see this book as a road
map to take on anything life might throw your way!
I can honestly say that being one of Cat’s coaches has helped me become
a better coach, but I’ve also gained a great friend during this journey together!
So please join me on this journey to a new you—inside and out—with Cat Zingano
to guide us!

Loren Landow
strength and conditioning coach
and owner of Landow Performance
8
INTRODUCTION
My athletic and combative sports journey started I tried to go to jazzercise, I picked up dance
when I was very young. I always found peace and classes, and I spent time on gym equipment—
enjoyment in playing, competing, and seeing results only to feel completely annoyed. Although these
at the end of setting goals. I’ll admit, I was troubled workouts had their place in my life at one point,
growing up, where sports and staying active were I needed more now. I was a former athlete, a new
my most effective therapy. When I was in a gym or single mom, a full-time student—and I needed
out on a field, my mind was right and I felt calm— a stronger outlet than mundane workouts.
the quiet from my troubles came from being I then found Brazilian jiu-jitsu, wanted to challenge
physical. On a team, being coached and setting myself, and started pretty quickly toward wanting
goals kept me company and always made me feel to compete in MMA. I remember seeing the strong,
supported and important, learning to optimize my confident gait of mixed martial artists, and I wanted
results by putting myself and my training first. to do what they do, but I needed to know what they
I figured out that I need to move, I realized I need knew. It was beautiful to me—the whole package.
to be able to hold myself accountable, and I still I started in mixed martial arts because I found
know that keeping things changing is important a way to move my body in a self-expressive
for keeping my attention. movement, where I barely noticed working out
I participated in many sports and got very good because I was chasing objectives: performance
at them. Finding combative sports and expressive and outlet. While focusing on and setting my goals
motions eventually became my identity. There was in competition, the weight started to fall off,
always more to do, and there were always new goals my body started to tighten, I became more loose
to set. The personal accomplishment that came with and flexible, and, most importantly, I liked myself.
learning how to physically protect yourself and your I lost the baby weight, and I got stronger—mentally
loved ones practically was extremely attractive to and physically— along the way. Every day, I trained
me. And while I was learning and working toward an to improve—and I did because I went there exactly
understanding of these possibilities and methods, for that reason.
I found a way of living. I would look down and see my We all crave challenges and to be able to openly
body. I liked what I looked like, but more so, I loved express ourselves creatively. Many people use
what I could do. It wasn’t about the scale (although motion and movement as a physical outlet.
I am in a weight-class-sensitive sport); it was about Especially me. My journey has been learning most
showing myself what I could do, how strong I could things in life the hard way. And I’m grateful for the
be, and how much health could be earned. lessons. I’ve learned that fear defines your limits;
In 2006, I had my wonderful baby boy, Brayden pushing your limits and continuing to move through
Matthew. Wanting to give him a healthy mom and them benefits your confidence and self-esteem
comfortable life in mind, I started working out on my from the inside out.
off hours from school. I had to balance being a new Although the exercises in this book are hard at
mom, taking classes as a full-time student studying times, getting through them will grow your level of
to become an ASL (American Sign Language) self-worth and show you what you can create. This
interpreter, and working to pay the bills. The gym book is about finding yourself through movement
was tedious. I hated paying a monthly fee for and learning to fight, stretch, strengthen, and
something so boring and with so little evidence of express yourself with physical activity.
results. I needed to play—just like when I was a kid.

Cat Zingano

9
ABOUT THE MODELS
If you want to look like a fighter, then you need to learn from
those who fight for a living. The publisher wishes to thank these
athletes for showing how to perform the exercises in this book.

Cat Zingano Tarsis Humphreys Danyelle Wolf


Winona, Minnesota São Paulo, Brazil York, Pennsylvania

Cat grew up in Boulder, Colorado, Tarsis is a professional Brazilian Danyelle never touched boxing
where she started wrestling in jiu-jitsu competitor in the black gloves until 2008, but she’s had
middle school. She then wrestled belt division. In 2009, he won the a lot of success in the sport since,
in high school and college, winning first World Professional Jiu Jitsu including making Team USA’s
two national titles and twice being Cup (now the Abu Dhabi World Pro) Olympic boxing squad. She was
named an all-American. Soon after in his weight class and in the open the USA National Boxing Champion
experiencing Brazilian jiu-jitsu for weight class. He’s won several in 2013, 2014, and 2015; the
the first time in 2007, she won the International Brazilian Jiu-Jitsu Continental Champion in 2013
world championship in Los Angeles Federation (IBJJF) competitions: and 2015; the Ringside World
and the Rio de Janiero state the world championship in 2010; Champion in 2012, 2013, and 2014;
championship in Brazil. After the Pan American championship and the Golden Gloves National
those wins, she competed in her in 2006 (weight and open class); Champion in 2014. After also
first MMA fight, which eventually the European Open championship winning three Brazilian jiu-jitsu
led to her becoming a top in 2010; and the Los Angeles BJJ titles in 2016, she’s preparing
contender in the UFC. pro championship in 2016. to transition to an MMA career.

10 About the Models


Nick Piedmont Darrion Caldwell Paulina Granados
Tucson, Arizona Rahway, New Jersey Ingleside, Texas

Nick is an MMA competitor who Darrion is an MMA fighter who Paulina competes in MMA in
fights in the featherweight division competes in the bantamweight the atomweight division in
of Bellator MMA. Although he division of Bellator MMA. As Combate Americas. Although
wrestled as a young child, he a high school wrestler, he won she’s had success as a Muay Thai
wanted to do more, so he started three state titles. He continued fighter and in grappling, what she
boxing and performing jiu-jitsu. that success as a wrestler at really enjoys about MMA is the
He began his career on the Arizona North Carolina State, where he boxing aspects. Despite her small
circuit but moved to California to won a national title in 2009, stature, she prefers a stand-up
push himself personally and defeating 2008 Dan Hodge fighting style that can bewilder
professionally. It was a decision Trophy winner Brent Metcalf in her opponents. Even though
that came after two losses but the finals, whom he also beat in she’s been an athlete since she
with an eagerness and a hunger 2008—the only blemish on was four years old, she’s found
for an opportunity to pursue his Metcalf’s record those seasons. a home in MMA, where she can
talents as a fighter—and he’s He began fighting in MMA in 2012 combine different techniques
making the most of that choice. and has steadily found success. into one fight experience.

Alliance Training Center


Located in San Diego, the Alliance Training Center offers mixed
martial arts and fitness training for up-and-coming athletes as well
as seasoned MMA veterans. The facility also encourages people from
all walks of life to reap the benefits of a healthy, active lifestyle in
a family-first environment. Thanks to Eric Del Fierro and Brandon Vera
for the opportunity to photograph this book at Alliance. And special
thanks to Rolando Perez and the staff at Alliance for helping everyone
away from home for the photo shoot feel like they’re at home.

About the Models 11


NG
TR AINI
BASICS
WHY TRAIN
LIKE A FIGHTER?
Training like a fighter is more than exercise.
It’s a form of self-expression and a great
physical outlet. But getting fit like an MMA
fighter has benefits beyond looking ripped.

TO IMPROVE YOUR STRENGTH


Performing the cardiovascular, aerobic, and bodyweight exercises in this book
can increase your heart rate; boost your endorphins; burn fat and maintain muscle;
and help develop and maintain your muscle mass. Being stronger and more
dynamic means more stamina, energy, and confidence for taking on any task.
Don’t be surprised if you find yourself subconsciously applying your fighter
training regimen and work ethic to other aspects of your life.

TO IMPROVE YOUR POWER


Better power means more efficient strength and speed by collectively focusing
on explosiveness, form, and agility. Having increased power comes from a strong
foundation of balance and symmetry. That’s why exercises in this book either work
your body symmetrically or you perform reps independently on both sides of your
body—one after the other. These exercises also test your physical and mental
perseverance by constantly redefining your limits, helping to enhance your drive,
flexibility, and endurance.

TO IMPROVE YOUR STABILITY


When you’ve dialed in your strength and power, you’re also going to have more
stability. This is because maintaining your position and actively engaging different
body parts automatically demand that you focus on balance, which depends on
a stronger lower body and base. The exercises in this book can help you gain that
improved balance as well as help you develop better cardio and a skill set that
allows you to confidently take on things you might have thought were impossible.

“Fighter training is a way to help


you match your inside to your outside—
with strength, poise, and confidence.”

14 Training Basics
COMMON FIGHTER MOVES
Many exercises in this book include variations on basic
MMA fighting moves. Knowing how to perform the original
moves with proper form and stances can help you with your
productivity, workout flow, and body movement goals.

Jabs
1. Stagger your feet, placing the
toe of your right foot about 18–25
inches behind the heel of your left
foot, and slightly bend your knees.

2. Hold your balled hands at


your cheekbones, with your
knuckles toward your face.

3. Twist at your hips and quickly


extend your right arm out at eye
level, twisting your wrist so your
thumb points down.

4. Lift only the heel of your back


foot when throwing a jab, and keep
your back straight rather than lean
into the punch.

16 Training Basics
Crosses
1. Stagger your feet, placing your
right foot about 18–25 inches
behind your left foot, turning your
right foot until it’s perpendicular to
your body and angling your left foot
more toward your left side.

2. Keep your knees slightly bent,


and keep your feet flat on the
ground as well as keep your back
straight when punching.

3. Hold your balled hands at


your cheekbones, with your
knuckles toward your face.

4. Twist at your hips and quickly


extend your left arm out at eye
level, twisting your wrist so your
thumb points down.

Hooks
1. Stagger your feet, placing your
right foot about 18–25 inches
behind your left foot, and slightly
bend your knees.

2. Hold your balled hands at


your cheekbones, with your
knuckles toward your face.

3. Twist at your hips and quickly


extend your right arm across your
face at eye level, twisting your
wrist so your thumb points up.

4. Lift only the heel of your back


foot when throwing a jab, pivoting
on your left foot, and keep your
back straight rather than lean into
the punch.

Training Basics 17
Elbows #1
1. Stagger your feet,
placing your left foot
about 18–25 inches
behind your right foot,
turning your left foot
until it’s perpendicular to
your body and angling
your right foot more
toward your right side.

2. Keep your knees


slightly bent, and step
your right foot slightly
forward as you swing
your right elbow out or
upward.

3. Use your left hand to


protect the left side of
your face or engage your
left arm to help with
momentum.

18 Training Basics
Elbows #2
1. Stagger your feet,
placing your left foot
about 18–25 inches
behind your right foot,
turning your left foot
until it’s perpendicular to
your body and angling
your right foot more
toward your right side.

2. Keep your knees


slightly bent, and step
your right foot slightly
forward as you swing
your right elbow out or
upward.

3. Use your left hand to


protect your left side or
use your right hand to
protect your right side
and swing your left elbow
out.

Training Basics 19
Knees
1. Stagger your feet,
placing your right foot
about 18–25 inches
behind your left foot,
turning your left foot
until it’s perpendicular to
your body and angling
your right foot more
toward your right side.

2. Keep your right leg


straight, lifting just the
heel of your right foot off
the ground, and lift your
right knee up toward
your chest, swinging
your left arm out to the
side and bringing your
right arm in front of your
face for protection.

3. Alternatively, you can


switch your initial leg
placements and switch
the other arm and leg
movements.

20 Training Basics
Kicks
1. Stagger your feet, placing
your left foot about 18–25 inches
behind your right foot, turning your
right foot until it’s perpendicular to
your body and angling your left
foot more toward your left side.

2. Slightly bend your left knee,


then kick your right leg out in front
of you, also keeping a slight bend in
that knee.

3. Swing your right arm out to the


side and bringing your left hand to
the left side of your face for
protection, twisting at your hips for
momentum.

4. Allow only the heel of your left


foot to come off the ground,
pivoting on that foot.

5. Alternatively, you can switch


your initial leg placements and
switch the other arm and leg
movements.

Using moves for warmups & cooldowns


These four drills are efficient ways to get your heart Although the moves in these drills are meant to be
rate going and to warm up your joints. Use one or done with speed and form in mind, if you do them
more to help energize your muscles. slowly, they’re ideal for cooldowns and shakeouts.
DRILL 1

DRILL 3

Perform these moves in order or in reverse— Perform these moves in order or in reverse—
doing as many of each as you desire. doing as many of each as you desire.
Crosses ▶ Kicks ▶ Knees ▶ Jabs ▶
Knees ▶ Elbows #1 ▶ Jabs Elbows #2 ▶ Hooks ▶ Kicks
DRILL 2

DRILL 4

Perform these moves in order or in reverse— Perform these moves in order or in reverse—
doing as many of each as you desire. doing as many of each as you desire.
Hooks ▶ Knees ▶ Kicks ▶ Crosses ▶
Elbows #2 ▶ Kicks ▶ Crosses Knees ▶ Jabs ▶ Elbows #1

Training Basics 21
EQUIPMENT
Some exercises in this book
require equipment to help you
perform workouts, challenge
different muscles, and produce
maximum results for your
goals. Your gym should have
most of this equipment.
HAND WRAPS
Wraps can offer some
support and security
when training intensely,
allowing you to focus
on your form rather
than worrying about
injuring your hands.

STEP PLATFORM
Some exercises in
this book use this for
DUMBBELLS elevating your body off
Use dumbbells that the ground or to support
feel comfortable in your upper body. Most
your hands. Start also have the ability to
with lighter weights, change height.
then incrementally
use heavier ones
as you begin to feel
more comfortable.

22 Training Basics
KETTLEBELLS
Kettlebells are heavy
cast iron or cast steel
weights. Use light ones PLYOMETRIC BOX
that feel comfortable A plyo box comes in
in your hands before wood, foam, and steel as
working your way up well as different heights.
to heavier ones. Use one that supports
your weight and
capabilities, especially
after repeated use. HEAVY BAG
Boxing bags go by
many different names,
including heavy bag
and punching bag.
Use one that has some
give but also offers
some resistance.

SOCCER BALL
Find a soccer ball
that can handle being
stepped on often. You
might also use a soccer YOGA MAT
ball to help ease you into Training often requires
using a medicine ball for a lot of time on the
throwing exercises. ground. Using a yoga
mat means a more
comfortable surface
for your body and better
traction for your feet.

MEDICINE BALLS
Medicine balls usually WEIGHT PLATE
come in a wide range Barbell weights—
of weights and sizes, or plates—come
so find one that pushes in different weights
you toward using and sizes. Start with
a heavier one as you one that has light
build up your strength. resistance and work
up to a heavier one.

Training Basics 23
NUTRITION WHEN TRAINING
If you’re training to look like an MMA fighter, then you need
to develop an MMA fighter’s dietary habits. If some of these
tips are new to you, pick one to try every day for two weeks.
If they work, keep them. If they don’t, try something else.

HABITS TO BUILD ▶ Eat more lean protein. Aid recovery and keep
▶ Eat slowly. Your body digests food slowly, so if your muscle mass lean by eating more protein.
you also eat your food more slowly, you’re better
able to know when you’re full. ▶ Eat more fruits and vegetables. You’ll get more
needed fiber, vitamins, and minerals if you eat
▶ Drink more water. This can help you regulate a wide variety of fruits and vegetables.
your body temperature as well as keep your joints
lubricated before, during, and after exercising. ▶ Eat a variety of foods. Rotate the foods you
like so you’re getting a wide range of different
▶ Create a daily meal plan. Knowing when you’re nutrients and don’t get bored with what you eat.
going to eat and how often can help you plan your
exercise times as well as ensure you eat enough. ▶ Eat healthy fats. Eating healthy fats can help you
lose body fat even during your everyday activities.
▶ Eat more whole food sources. Eating fewer
processed foods and more low-calorie foods ▶ Eat in moderation (but don’t feel guilty).
(and high in carbs) can help with weight loss. No one’s perfect—just strive for less cheating.

Eating before and after training


This book can’t tell you exactly what to eat each day Keep in mind that not everyone reacts to certain foods
because everyone has different needs, but these in the same way. If you know a food might cause you
suggestions offer some basic guidelines for what you problems—or you just don’t like it—look for something
can eat before and after training to ensure you have the similar to replace it with. The key to staying focused
best experience possible without hurting your goals. on your diet goals is to develop and maintain a routine.
BEFORE TRAINING

AFTER TRAINING

Start with this plan and modify it as needed. Plan your meals so you’re eating about an hour
TRAINING MEALS after exercising. This way, you’ll gain muscle
▶ Lean protein: 2 palm-sized servings for men and mass—but stay focused on balance.
and 1 palm-sized serving for women POST-WORKOUT MEALS
▶ Vegetables: 2 fist-sized servings for men ▶ Lean protein to help rebuild muscle damage
and 1.5 fist-sized servings for women and to maintain your energy level
▶ Carbs for each meal: 2 cupped-hands-size ▶ Vegetables high in vitamins and minerals to
servings for men and 1.5 cupped-hands-size help gain back those lost during exercise
servings for women ▶ Carbs to help level out your blood glucose as
▶ Healthy fats for each meal: 2 thumb-sized well as replenish lost muscle glucose stores
servings for men and 1 thumb-sized servings ▶ Healthy fats —in moderation—to help you
for women better digest other foods

24 Training Basics
What about supplements?
Complementing your exercise
and diet with some all-natural
supplements—additions to
your meals and not strictly as
replacements for them—can help
with workout recovery. Talk with
a nutrititionist or a dietician about
adding these to your diet.

▶ Green tea: Drinking this can


improve your stamina and
boost your metabolism, which
increases your endurance,
allowing you to exercise longer.
It’s also conducive for brain
health, and its antioxident
properties aid in burning fat
and helping you avoid
autoimmune diseases.

▶ Protein shakes: Enjoying


a protein-rich shake after
a workout helps with muscle
health and repair as well as
delivers essential nutrients to
depleted organs and muscles.
Occasionally replacing meals
with a protein shake can help
you lose weight while still
maintaining a healthy diet
while also burning more
calories than you consume.

▶ Multivitamins: Taking these


with food in the morning,
depending on your workout
time, is highly recommended.
It’s often difficult to get proper
and efficient nutrients from our
food alone. You can take fish oil
capsules for omega-3 fatty
acids; probiotics for digestive
health; and magnesium and
vitamin D for a variety of body
functions. It’s best, though,
to not take any of these right
before or after a workout.

Training Basics 25
USING THIS BOOK
Training intelligently is more useful than training hard.
This book offers three different ways—which when done
in combination can contribute to each other—for helping
you reach your physical and fitness goals.
Know which muscle groups are
targeted by each exercise

EXERCISES TARGETS /// shoulders, chest, and arms


EQUIPMENT /// foam block

From building defined HANDSTAND PUSHUPS


This exercise strengthens your triceps for arm extensions,
muscles in your arms to your shoulders for overhead actions, and your pectorals

2
for forward thrusts—all of which increase your power
strengthening your legs and agility when performing boxing or grappling moves. Bend your elbows to slowly lower
yourself down, stopping when

and tightening your abs,


your head touches the block.
Reverse your movements to

1
return to your starting position,
then repeat this step for the

the 60 exercises in this Place a foam block close


to a wall, then face that
wall. Place your hands
duration listed in a workout.

book target three key evenly on both sides of


the block, then kick
your legs up and back

areas—upper body, so you’re facing away


from the wall. Engage your
core to help you

core, and lower body—


maintain balance

as well as offer several


full-body experiences. MAKEDITER
HAR
Slightly bend
your elbows after In step 1, use a smaller
flipping up the wall block for your head.
TIP In step 2, perform
used on the reps faster.
Stay foc to push
m
your for through
yourself igue.
the fat

Tips provide helpful


advice on proper 74 Core Exercises Some exercises Core Exercises 75

form and movement offer ways to push


yourself even more

WORKOUTS Perform these circuits


in order three times
for an effective workout.
OBJECTIVE /// to develop fluidity
EQUIPMENT /// dumbbells, kettlebell,
and medicine ball
POWER

POWER
Filled with exercises EXERCISE DURATION PAGE CAT BE
CIRCUIT 1

NIMBLE
One-armed
presented in circuits,
6 reps 138
dumbbell row

Squat jumps 6 reps 98 Be Cat-like quick with how


the 20 workouts can Single-armed
8 reps 50
fast you move from exercise
kettlebell carry to exercise in each circuit in
help you build endurance, Rest 90 secs
this workout—a great push
for your mind and body.
increase muscle mass, EXERCISE DURATION PAGE
CIRCUIT 2

and develop speed, Handstand


pushups
8 reps 74

agility, and flexibility— Overhead slams 6 reps

4 reps
78

all within one routine.


Jumping knees 108
per side

Rest 90 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Elbow taps 12 reps 38

Glute march 12 reps 72

Kettlebell punches 20 secs 42

Rest 90 secs

Exercises are listed


180 Power Program
with page numbers Power Program 181

for easy reference

26 Using this Book


PROGRAMS
Three programs— POWER PROGRAM
If you’re looking for more force and more speed
focused on developing in your everyday life, increasing your muscle
command can help. This program boosts
strength, power, your power and renews your focus on form.

or stability—combine WEEK 1 WEEK 2 WEEK 3 WEEK 4


workouts for daily, Cat Be Nimble Can’t Touch This
Get Down,
DAY 1 Get Down Rest
weekly, and monthly p. 180 p. 183
p. 178

progressions to push
Get Your
Overtaker Can’t Touch This Cat Be Nimble
DAY 2 Mind Right
p. 179 p. 183 p. 180
p. 184

you toward developing DAY 3


Overtaker
Get Down,
Get Down Rest
Can’t Touch This
p. 179 p. 183

a fighter’s physique. Get Down,


p. 178

Get Your
Get Off Me Overtaker
DAY 4 Get Down Mind Right
p. 182 p. 179
p. 178 p. 184

Leave It All
Cat Be Nimble Get Off Me
DAY 5 Out There Rest
p. 180 p. 182
p. 186

Get Your Get Down,


Get Off Me Get Off Me
DAY 6 Mind Right Get Down
p. 182 p. 182
p. 184 p. 178

Get Your Leave It All


Cat Be Nimble
DAY 7 Rest Mind Right Out There
p. 180
p. 184 p. 186

176 Power Program

Workouts are listed


with page numbers
for easy reference

Common MMA disciplines


Boxing If you think boxing is Many exercises in this book all about legs, knees, elbows,
all about punching, then you’re include judo techniques. and fists, which is why this
missing out on its other aspects, discipline compares well with
Karate This style is heavy
including developing strong kickboxing, which uses most of
on striking moves, but it’s also
footwork and core muscles. the same kinds of muscle areas.
one of the core elements of
Brazilian jiu-jitsu This is kickboxing. Several exercises in Taekwondo This style
a somewhat down-and-dirty this book are good conditioning incorporates elements of karate
style that can help you develop for the karate discipline. and kung-fu, especially various
agility from many different kicking elements. Some
positions—on the ground or Kickboxing With a foundation of exercises in this book match
standing up—because you’ll use kicking and punching (thus the well with this style.
different muscles on the ground name), this style can offer a
Wrestling Like with boxing,
from when you’re standing. complete workout, which is why
this style helps train your body
some exercises in this book
Judo Focused mostly for better movement and better
involve kicks and strikes.
on throwing and grappling, stamina. You’ll spend some time
this form has developed into Muay Thai This style offers on the ground in this book,
a combat style of fighting. a full-body workout because it’s and this style is an influence.

Using this Book 27


-BODY
UPPER ISES
E XERC
TARGETS /// upper back, chest, shoulders, abs, and arms
EQUIPMENT /// medicine ball

MEDICINE BALL PUNCHES


Launching a medicine ball against a wall not only feels
amazing on the inside, but it makes for a speedy and
dynamic contribution to your strikes and reaction times.
The twist also engages all parts of your power muscles.

Keep your knees


slightly bent

1
Stand 3 feet away from a wall, with your
left side facing the wall, put your legs
wider than hip-width apart, and hold
a medicine ball in your hands at your chest.
2Bend your right knee as you slightly
step forward, opening your stance and
turning your right hip toward the wall.

30 Upper-Body Exercises
3
E xtend your right arm in front of you,
initiating the throw with your lower body,
and throw the ball toward the wall,
finishing with the extension of your
upper body. Reach out with both hands
to catch the rebound, then return to your
starting position. Repeat steps 2 and 3
for the duration listed in a workout,
then switch sides.

T
MAKEDI ER
HAR
In step 1, start farther
away from the wall. In
step 2, add a twist
from the hips before
catching the ball—
switching the way you
twist with each throw.

Upper-Body Exercises 31
TARGETS /// upper back, arms, abs, lower back, obliques, quads, glutes, and hamstrings
EQUIPMENT /// none

TEMPO PUSHUPS
These pushups are about being slow and with
the intention of controlling each engaged muscle.
Being deliberate about poise and posture creates
a strengthening burn that impacts your whole body.

Align your neck


and spine

1
Put your fists on the ground, with your
legs hip-width apart, and balance your
body on the tips of your toes.

32 Upper-Body Exercises
T
MAKEDI ER
T IP HAR
ward
Work to each
ing
per form a little In step 2, hold the up
pushup h time. position and the down
ea c
slower position for 3 seconds
each for an even
stronger resistance.

Keep your shoulders


over your wrists

2
Bend your elbows to slowly lower
yourself to the ground, then reverse
your movements to return to your
starting position. Repeat this step
for the duration listed in a workout.

Upper-Body Exercises 33
TARGETS /// shoulders, chest, triceps, and abs
EQUIPMENT /// dumbbells

FLOOR PRESS
Lifting while on the ground provides a practical position
to MMA, where strength and push are vital. Forming
and maintaining these explosive motions create tight
and consistent power in your core and upper body.

Keep your head


and shoulder blades
flat on the ground

1
Lie on the ground, bending your knees
and keeping your feet flat on the ground.
Hold dumbbells in each hand at your chest,
forming 90° angles with your arms and
keeping your upper arms flat on the ground.

34 Upper-Body Exercises
T IP
ha nd
P ro p e r t o n
e n
placem n help
c a
the bar nt injury.
p r e ve
you

Push through your


tailbone to help you
lift the dumbbells

T
MAKEDI ER
HAR

2
Push the dumbbells up with explosive
force, keeping a slight bend in your
elbows. Reverse your movements
and slowly return to your starting
In step 2, hold the
dumbbells in your
extended arms for
5 seconds, then take
5 seconds to return to
position. Repeat this step for the your starting position.
duration listed in a workout.

Upper-Body Exercises 35
TARGETS /// chest, shoulders, and abs
EQUIPMENT /// medicine ball

MEDICINE BALL
CHEST PRESS
Training this chest press with a medicine ball means
engaging your core and developing your explosive
strength, coordination, and dexterity. Control the ball—
and control your results.

Keep your head


and shoulder blades

1
flat on the ground

Lie on your back, bending your knees


and keeping your feet flat on the ground.
Hold a medicine ball in both hands at
your chest, keeping the backs of your
arms flat on the ground.

36 Upper-Body Exercises
T IP y
our wa
Work y rowing
th
toward higher Toss the ball
the ll quickly.
b a only a few inches
re
a nd mo
beyond your reach

Keep your arms


extended until
you catch the ball

2Explode and extend your


arms straight up as you
release the ball directly
above your chest. Catch
the ball as it comes back
down, then repeat this
step for the duration
listed in a workout.

Upper-Body Exercises 37
TARGETS /// back, shoulders, abs, and legs
EQUIPMENT /// none

ELBOW TAPS
This exercise forces you to stabilize and control your
entire posture, creating a tightening effect as you hold
the position and work all target areas simultaneously.
This is also a test of your flexibility and dexterity.

1
Put your hands flat on
the ground, pointing
your fingers forward,
and balance your body
Keep your legs
fully extended
on the balls of your feet.

2
Bend your right elbow
to reach your right arm
across your body to
touch your left elbow
Keep your spine
and neck parallel
to the ground

with your right hand,


then reverse your
movements to return
to your starting position.

38 Upper-Body Exercises
T I P ur
Keep yo ching
om ar
back fr ep your
and ke ked.
hips tuc

Keep your weight


from shifting from
side to side

T
MAKEDI ER
HAR

3
In steps 2 and 3,
touch your right knee
Bend your left elbow to reach your left to your left elbow and
arm across your body to touch your touch your left knee
inner right elbow with your left hand, to your right elbow.
then reverse your movements to
return to your starting position.
Repeat steps 2 and 3 for the
duration listed in a workout.

Upper-Body Exercises 39
TARGETS /// shoulders, back, biceps, and triceps
EQUIPMENT /// none

ARM CIRCLES
This motion creates an isometric burn throughout
your trapezoids, shoulders, and lats. Strengthening
these areas decreases potential fatigue, especially
during those later stages of a workout circuit.

1
Stand with your feet
shoulder-width apart
and extend your arms
at your sides until
they’re perpendicular
to your body. Begin to
draw circles with your
Keep your
arms, catching at the elbows unbent
bottom and the top
of the rotation.

T IP g
Creatin s
e r c ir cle
slow he
rea s e t
can inc ou feel.
y
results

40 Upper-Body Exercises
2
Bring your arms to above
your shoulders to form the
top of the forward circles—
about 8 inches in diameter. Keep your weight
Repeat these steps for the from shifting from
side to side
duration listed in a workout,
then rotate backward.

T
MAKEDI ER
HAR
In step 2, hold
lightweight dumbbells
or wear boxing gloves
to more quickly
increase your arm
strength and offer
a stronger challenge.

Upper-Body Exercises 41
TARGETS /// arms and shoulders
EQUIPMENT /// kettlebell

KETTLEBELL PUNCHES
If you’re looking for an exercise to tone your upper body,
this explosive exercise works wonders. You’ll also develop
balanced symmetry through rotational movement, helping
with shoulder stability and hand-eye coordination.

1
Stand with your feet
wider than hip-width
apart, hold a kettlebell
in your right hand,
and extend your arm
out in front of you.
As you exchange arms,
bring your knuckles
back to your face.

Keep your knees


slightly bent

T IP
ith
Star t w ht
eig
a lightw til this
e ll u n
kettleb too easy.
e s
becom

42 Upper-Body Exercises
2
Punch your left hand forward,
releasing the kettlebell from your
right hand as you grab it with your
left hand. Keep the kettlebell at
punching distance and at face level.

Transfer quickly
without dropping
the kettle bell

3Keep your left arm fully extended as you pull your


balled right hand toward your face. Repeat steps
2 and 3 for the duration listed in a workout.

Upper-Body Exercises 43
TARGETS /// shoulders, biceps, and triceps
EQUIPMENT /// kettlebell

ONE-ARMED PRESS
Performing this exercise benefits you in ways typical
two-armed exercises can’t: increasing core stability,
putting muscles under tension for longer individual
time periods, and developing better isometric control.

Keep your head


flat on the ground

1
Lie on your back, bending your knees
and keeping your feet flat on the ground.
Hold a kettlebell in your right hand above
your right shoulder, and rest your left
hand on your stomach.

44 Upper-Body Exercises
T
MAKEDI ER
HAR
In step 2, after you’ve
fully extended your arm, hold the
kettlebell in place for 5 seconds
for each rep.

Press your tailbone


into the ground as
you lift the kettlebell

2
Push the kettlebell straight up until
your elbow is extended directly
above your shoulder, keeping the
kettlebell at shoulder level, then
reverse your movements to return
to your starting position. Repeat
this step for the duration listed
in a workout, then switch sides.

Upper-Body Exercises 45
TARGETS /// arms, shoulders, abs, and glutes
EQUIPMENT /// barbell plate

PLATE DROPS
This drop-and-catch motion forces your fast twitch
and muscle memory to ignite, creating a burn
throughout your body—from head to toe.

1
Stand with your feet
wider than hip-width
apart and hold a barbell
plate in both hands,
extending your arms
out in front of you
at face level.

Keep your knees


slightly bent

T IP eight
s e a li g h te r w u s
U you foc
to help and see

on form esults.
qu r ic k

46 Upper-Body Exercises
2
Slowly drop the plate from
its starting position in front
of your face and quickly
reach down to catch it.
Repeat this step for the
duration listed in a workout.

Keep your hips


tucked when
catching the plate

T
MAKEDI ER
HAR
In step 1, start on
a BOSU ball. This helps
you develop better
balance and increases
that burning sensation
you’ll feel in your legs.

Upper-Body Exercises 47
TARGETS /// shoulders, chest, and hamstrings
EQUIPMENT /// medicine ball

MEDICINE BALL SITUPS


This situps version forces you to perform them in
dynamic and engaging ways that tests your physical
limits—but gives you amazing rewards and a new
look at what it takes to develop core strength.

Keep your head


and shoulder blades
flat on the ground

1
Lie on your back, extending your legs and
arms straight up, and hold a medicine ball
in your hands directly above your chest,
keeping your chin tucked.

48 Upper-Body Exercises
Keep your arms
and legs straight

2
Lift your upper back off the ground and reach
the ball toward your toes, flexing your feet.
Reverse your movements to return to your
starting position, then repeat this step for
the duration listed in a workout.

Upper-Body Exercises 49
TARGETS /// shoulders, trapezius, arms, abs, obliques, and pectorals
EQUIPMENT /// kettlebell

ONE-ARMED
KETTLEBELL CARRY
This exercise encourages you to develop stability
and balance by focusing on one arm at a time and
switching arms while still in motion. You’ll also
work on your posture and agility.

1
Stand with your feet
hip-width apart, holding
a kettlebell in your right
hand, then step your left
foot forward.
Pull your shoulders
down and back

T IP s
your ab
E n g a g e e ca r r y
th
during develop
r
to bette core.
your

50 Upper-Body Exercises
Use your other
arm for balance,
keeping it relaxed

2
Step your right foot forward, keeping your arm
at a 90° angle and your wrist straight, and pull
your shoulders and chin down. Repeat steps
1 and 2 for the duration listed in a workout.

Upper-Body Exercises 51
TARGETS /// arms, shoulders, abs, hamstrings, and calves
EQUIPMENT /// kettlebell

ONE-LEGGED
WEIGHT DROPS
Keeping your balance is essential to performing everyday
activities. This exercise can develop those muscles
responsible for helping you maintain your balance,
strengthening your glutes, hamstrings, and shoulders.

Push through
your foot to help
with balance

1
Stand with your feet slightly apart, holding
a kettlebell in your right hand at your knee
and raising your left hand to just above your
shoulder. Bend your right knee and extend
2
Bend at your hips to fully extend your right
arm and lower the kettlebell to the ground.

your right leg behind you to form a 90° angle.

52 Upper-Body Exercises
3
Reverse your movements
to return to your starting
position, then lift the
kettlebell to your hip.
Repeat steps 2 and 3
for the duration listed
in a workout, then switch
sides and repeat.

Keep your hips


forward when
standing up

T
MAKEDI ER
HAR
In step 2, hold the
weight at the bottom
of the movement
for 10 seconds.

Upper-Body Exercises 53
CORE ISES
E XERC
TARGETS /// shoulders, abs, and glutes
EQUIPMENT /// none

KNEE-TO-ELBOW TOUCHES
Developing and strengthening the stabilizing muscles
in your shoulders, abdomen, and hip flexors during this
exercise can give you the foundation for enhancing the
rest of your body’s muscles.

Keep your
head, neck,
and spine aligned

1
Put your hands on the ground, pointing
your fingers forward, and balance your
legs on the balls of your toes. Keep your
spine and neck parallel to the ground and
keep your chin tucked.

56 Core Exercises
P
TI eight
ur w

2
Keep o and your
y
d
centere tly tucked
li g h
hips s al exer tion. Lift your right leg off the ground and
for op t im
bend your right knee as you bring
your right knee to touch your right
elbow, then reverse your movements
to return to your starting position.
Repeat this step for the duration
listed in a workout, then switch legs.

Push through
your hands to help
maintain balance

Core Exercises 57
TARGETS /// arms and core
EQUIPMENT /// none

PLANK DROP TO ELBOWS


Work your balance, strength, and stability in motion,
maintaining your position while manipulating your base.
Feel that constant tug on your core, and push against
gravity for an even more powerful experience.

1
Put your hands flat on
the ground, pointing
your fingers forward,
and balance your weight
Keep your
head, neck,
and spine aligned

on the tips of your toes,


forming the classic
pushup position.

2
Bend your right elbow
to place your right
forearm on the ground,
facing your right hand
palm up, keeping your
left hand flat on the
ground, and slightly
bending your left elbow.
Keep balancing your
lower body on the
balls of your feet

58 Core Exercises
T IP
ur hips
Keep yo d your
an
tucked p for
palm u urn.
s
lb
optima

3
Bend your left elbow to place your left
forearm on the ground, flipping your left
palm up. Reverse your movements to
return to your starting pushup position,
Push through your
forearms to help
then repeat steps 2 and 3 for the with balance
duration listed in a workout.

Core Exercises 59
TARGETS /// chest, biceps, triceps, abs, and obliques
EQUIPMENT /// T-shirt

T-SHIRT CURLS
Isometric exercises like this one are static, meaning
joint angle and muscle length don’t change during
contractions. But your continuous motions can give
you a burn you weren’t expecting!

Keep your
head, neck,
and spine aligned
Pull the T-shirt
as close to your
chest as possible

1
Stand with your feet hip-width apart
and hold a rolled-up T-shirt in your hands
in front of your hips, placing your hands
1 foot apart on the T-shirt.
2
Bend your elbows as you lift the T-shirt
toward your chest, keeping the T-shirt
taut between your hands and keeping
your elbows tight to your ribs.

60 Core Exercises
3
Reach your arms above your head, fully
extending your arms, then reverse your
movements to return to your starting
position. Repeat steps 2 and 3 for the
duration listed in a workout.

Engage your core


when you reach your
arms over your head

T
MAKEDI ER
HAR
In step 1, start on
your knees and use
a heavier weight.
Or in step 2, perform
a lunge or a step-up
during the hold period.

Core Exercises 61
TARGETS /// abs, back, and hips
EQUIPMENT /// none

BIRD DOG
Balance, flexion, and contraction are important in
all aspects of exercising and toning the core. Isolating
one side at a time adds a great challenge while you’re
alternating crunching and straightening your body.

Keep your head, neck,


and spine aligned

1
Put your hands and knees flat on the
ground, pointing your fingers forward and
forming 90° angles with your legs. Keep
your spine and neck parallel to the ground
and keep your chin tucked.

62 Core Exercises
2
Lift your right leg and your left
arm off the ground, then bend
your left elbow as you bring
your right knee toward your
left elbow until they touch
underneath your abdomen.

Push through your


hand and knee to
help with balance

3 Extend your right leg behind


you, flexing your foot to
engage your leg muscles,
and extend your left arm
in front of you until they’re
parallel with the ground.
Reverse your movements
to return to your starting
Form a straight line position. Repeat steps
with your extended
arm and leg 2 and 3 for the duration
listed in a workout,
then switch sides.

Core Exercises 63
TARGETS ///  groin, abs, calves, glutes, hamstrings, hip flexors, obliques, thighs, and quads
EQUIPMENT /// none

CARIOCA
(SIDE-TO-SIDE STEPS)
This samba variation includes aspects of calisthenics,
cardio, and stretching, invigorating blood flow to the
joints and letting you develop and utilize different muscle
groups and footwork via lateral dance-like motions.

1
Stand with your feet
hip-width apart and relax
your arms at your sides.
Pull your shoulders
down and back

T IP ing
rate lif t
E xagge t knee
the fron flexion
al
for optim dination.
o r
and co

64 Core Exercises
3
Plant your right foot on the ground,
then step your left leg behind you.
Cross your right foot over and in
front of your left foot, then cross
your left foot over and in front of
your right foot.

Twist at your hips


when you move

2
Step your right leg across

4
your body, leading with
your knee, and twist
at your hips toward
your right side, Cross your right foot over and in
then swing your front of your left foot, then cross
left arm across your left foot over and in front of
your body and your right foot. Repeat steps 2 to 4
swing your right for the duration listed in a workout.
arm behind you.

Core Exercises 65
TARGETS ///  hamstrings, abs, obliques, and hip flexors
EQUIPMENT /// medicine ball

MEDICINE BALL TWIST


Keeping your legs elevated while rotating your upper
body challenges your mind and midsection. Focus on
consistent rhythm and balance, and watch yourself
fly through these twists.

Continually twist
at your hips

1
Sit on the ground in a comfortable position, raising
your legs off the ground and holding a medicine ball
at your midsection. Twist at your hips to touch the
ground by your right hip with the ball.

66 Core Exercises
T IP
ing this
Per form gthen
en
can str ation
coordin nds.
ha
in your

2
Twist at your hips to swing the ball
across your body toward your left
hip, touching the ball to the ground.
Repeat steps 2 and 3 for the duration
listed in a workout.

Core Exercises 67
TARGETS /// quads, calves, and hamstrings
EQUIPMENT /// plyometric box

BOX JUMPS
This exercise might have you thinking “legs,” when
in fact it’s core engagement that gets you on the box.
Once you’ve stuck the landing, then your legs take over
to help you complete the move as you stand tall at the top.

Pull your shoulders


down and back

1 Stand a few feet away from a plyometric


box, keeping your feet hip-width apart
and relaxing your arms at your sides.
2
Take two quick steps toward
the box, bringing your feet
together 1 foot in front of
the box to initiate takeoff,
then swing your arms
behind you and bend
your knees as you
prepare to jump.

68 Core Exercises
3 Jump from the ground
and up onto the box,
swinging your arms
forward to help you
regain your balance
and lowering yourself
into a squat position.

4
Keep your knees bent and land
softly on the box, placing your
feet flat on the box.

Tuck your knees


close to your chest
to lighten the impact

5
Stand up tall on the box, then
carefully step down slowly and
attentively to avoid injury as you
return to your starting position.
Repeat steps 2 through 5 for the
duration listed in a workout.

Core Exercises 69
TARGETS /// shoulders, trapezius, and biceps
EQUIPMENT /// kettlebell

KETTLEBELL PULLS
Bodyweight exercises can help you strengthen
and tone your upper body, and adding weights
to a bodyweight exercise can challenge you
differently and more efficiently.

1
Place your hands flat on
the ground, centered
under your shoulders,
Slightly raise your
back and slightly
tuck your hips

and balance your weight


on the balls of your feet.
Place a kettlebell on the
ground behind your left
hand and at rib level.

2
Reach your right arm
across your body to grab
the kettlebell with your
right hand, beginning to
drag it from behind your
left hand.

Engage your core


as you reach
for the kettlebell

70 Core Exercises
P
TI eight
ur w
Keep o if ting,
y
from sh ur core
g yo
engagin lance.
for ba

Extend your arm


after pulling the
kettlebell across

3
Pull the kettlebell across the floor until
your right hand reaches its starting
position, then swing it to face the
handle in to prepare for the other hand.
4
Reach your left arm
across your body to grab
the kettlebell with your
left hand, pulling it across
the floor until your left
hand reaches its starting
position. Repeat steps
2 and 3 for the duration
listed in a workout.

Core Exercises 71
TARGETS /// triceps, glutes, hamstrings, and core
EQUIPMENT /// none

GLUTE MARCH
This bridge variation can improve hamstring and quad
mobility and strengthen your lower back and glutes.
This exercise can also tighten your core muscles—
ideal for looking like a fighter!

Keep your knees,


hips, and shoulders
at a straight incline

1
Lie on your back, bending your knees,
keeping your feet flat on the ground,
and relaxing your arms at your sides.
Press your heels into the ground to
lift your lower back off the ground.

72 Core Exercises
2 Lift your left leg off the ground,
fully extending it and keeping it on
the same plane as the grounded leg,
then reverse your movements to
return to your starting position—
but keep your lower back lifted
off the ground. Repeat this step
for the duration listed in a workout,
then switch legs.

Keep your hips


and back elevated

T
MAKEDI ER
HAR
In step 1, add weights
around your ankles
to enhance the impact
on your legs.

Core Exercises 73
TARGETS /// shoulders, chest, and arms
EQUIPMENT /// foam block

HANDSTAND PUSHUPS
This exercise strengthens your triceps for arm extensions,
your shoulders for overhead actions, and your pectorals
for forward thrusts—all of which increase your power
and agility when performing boxing or grappling moves.

1
Place a foam block close
to a wall, then face that
wall. Place your hands
evenly on both sides of
the block, then kick
your legs up and back
so you’re facing away
from the wall.

Slightly bend
your elbows after
flipping up the wall

IP
T d on
cu s e
Stay o to push
f
rm
your fo through
yours lf igue.
e
the fat

74 Core Exercises
2Bend your elbows to slowly lower
yourself down, stopping when
your head touches the block.
Reverse your movements to
return to your starting position,
then repeat this step for the
duration listed in a workout.

Engage your
core to help you
maintain balance

T
MAKEDI ER
HAR
In step 1, use a smaller
block for your head.
In step 2, perform
the reps faster.

Core Exercises 75
TARGETS /// arms, shoulders, lower back, and abs
EQUIPMENT /// medicine ball

MEDICINE BALL HIP THROWS


Small deliberate motions can benefit you and your
physicality in your everyday training. How close you
stand to the wall in this exercise can increase your
physicality, mental flexibility, and reaction times.

1
Stand with your left side
slightly facing a wall,
putting your right foot
a few feet in front of
your left foot and
slightly squatting,
and hold a medicine
ball at your right hip.

T IP s
g make
Squattin shor ter Push through the
t
the twis throw balls of your feet
and the ctive.
and recoil at the hips
ffe
m o re e

76 Core Exercises
2
Slightly twist at your hips until more of
your upper body faces the wall, then
quickly release the ball against the wall,
catching the rebound and recoiling back
to your starting position. Repeat this step
for the duration listed in a workout.

Keep your palms


open for more
catching control

T
MAKEDI ER
HAR
In step 2, step
and twist away
from the wall
and change the
target vertically
with each rep.

Core Exercises 77
TARGETS /// back, shoulders, core, glutes, and legs
EQUIPMENT /// medicine ball

OVERHEAD SLAMS
In fighting, you commonly see someone get snapped from
standing on their feet straight to being face down on
the ground. This exercise simulates a motion that creates
a force so strong that your core strength is unstoppable.

Push through your


hands as you throw
the ball down

Keep your head,


neck, and spine
aligned

1
Stand with your feet hip-width apart and
hold a medicine ball in both hands directly
over your head.
2
Use gravity as you bend at the hips
and the ball drops, gaining momentum,
then push the ball with 100% force
into the ground from the top of the ball.

78 Core Exercises
T IP ar ms
g your
Swingin ou creates
y
behind st force
th e
e b .
m e n tu m
a nd mo

3
As you release the ball,
swinging your arms behind
your hips, bend your knees
to lower yourself into
a semi-squat position.
Catch the ball on the
bounce and return to your
starting position. Repeat
steps 2 and 3 for the
duration listed in a workout.

T
MAKEDI ER
HAR
In step 1, start with
the medicine ball
between your legs.
In step 2, raise the
ball over your head.
In step 3, try to grab
the bouncing ball.

Core Exercises 79
TARGETS /// glutes, calves, and quads
EQUIPMENT /// medicine ball

MEDICINE BALL WALL SIT


Pressing your body into a wall and pressing your hands
into a ball create resistance in your legs and arms. The
burn and quiver you feel mean you’re on the right track.
But how low can you go?

1 Lean against a wall,


placing your feet about
1 foot away from the wall,
and hold a medicine ball
just below your chest, Keep your triceps
keeping your chin down. flat against the wall

T IP ur ve
slight c
Keep a ck to help
ba
in your re easily
yo u m o all.
e d o w n the w
slid

80 Core Exercises
Keep your head
lifted and your
chin down 2
Bend your knees to lower into
a squat, with your legs at 90° angles,
keeping the medicine ball close to
your body. Reverse your movements
to return to your starting position,
then repeat this step for the duration
listed in a workout.

T
MAKEDI ER
HAR
In step 2, hold the
ball straight above
your head, extending
your arms fully.

Core Exercises 81
TARGETS /// triceps, shoulders, and core
EQUIPMENT /// medicine ball

BACKWARD
OVERHEAD THROWS
Developing core strength helps you maintain energy
and speed in your daily activities. Going from a curled
squat to a fully extended leap can test the extremes
of your body’s capabilities. (And yelling is helpful!)

1
Stand with your feet
hip-width apart, and hold
a medicine ball in your
hands between your legs.
Bend at your hips, squat, Align your head,
and load your legs for the neck, and spine
takeoff and extension.

82 Core Exercises
2 Throw your arms and head back and
release the medicine ball backward as
high and as far as possible while also
jumping into the air. Pick up the ball
and return to your starting position,
then repeat these steps for the duration
listed in a workout.

T
MAKEDI ER
HAR
In step 1, perform
a burpee before
continuing with
step 2.

Push through your


feet to help you
jump off the ground

Core Exercises 83
-B ODY
LOWER ISES
E XERC
TARGETS /// adductors, hamstrings, calves, and abductors
EQUIPMENT /// none

PUSH KICKS
While a push kick is typically intended for a disciplinary
defense or offense, the anatomy helps create balance
and dexterity. Using your stability, this strike strengthens
the abs, quads, calves, and mobility for major joints.

Push through your


foot to help you lift
your leg

1
Stand with your feet hip-width apart,
place your left leg slightly in front of your
right leg, and place your slightly balled
hands just under your chin.
2 Bend your right knee and begin to raise
your right leg toward your chest.

86 Lower-Body Exercises
Fully extend your
arm and leg to help
with balance

3
With your weight in your left leg, bring your
knee up to your chest and kick forward on
a straight plane, raising up your body on
the ball of your planted left foot. Reverse
your movements to return to your starting
position. Repeat steps 2 and 3 for the
duration listed in a workout, then switch legs.

Lower-Body Exercises 87
TARGETS /// legs, glutes, core
EQUIPMENT /// medicine ball

MEDICINE BALL JUMPS


Jumping over an obstacle can help you increase your
speed, agility, endurance, coordination, and strength.
The faster you go, the more demanding this exercise
becomes—and the stronger the overall benefits.

1
Place a medicine ball
on the ground, then
stand next to the ball
so it’s at your right side. Keep your
head, neck,
Slightly bend your knees and spine aligned
to lower yourself into
a semi-squat position,
swinging your arms
behind you.

88 Lower-Body Exercises
2
Push through your feet
to launch yourself over
the medicine ball, landing
lightly on the opposite
Ju m p in
IP
T t high
g jus
to m a k
enough he ball
e

it over t impact.
side of the ball. the
lessens

Engage your arms


for momentum

Swing your arms


past your hips
on the landing

3
When you land, lower yourself into a semi-squat
position again. Repeat steps 2 and 3—going to
your left for every other jump —for the duration
listed in a workout.

Lower-Body Exercises 89
TARGETS /// quads, hamstrings, lower back, and glutes
EQUIPMENT /// none

SIDE-TO-SIDE SHUFFLE
In MMA, this side-to-side motion serves as a way to be
elusive and to cover as much lateral distance as possible
in a short amount of time. Practicing this often and
switching directions challenge your cardio and agility.

Stay light on your


feet and keep your
weight centered

1
Stand with your feet wider than hip-width
apart and slightly bend your elbows
to hold your hands near chest level,
keeping your hips low.
2Step your right foot to your left,
engaging your arms as you move.

90 Lower-Body Exercises
T IP ms
a g in g your ar
En g
h your
to matc impact
an
stride c er body.
u p p
Keep your
shoulders back
your
and your chin down

3
Step your left foot to your
left, continuing to engage
your arms as you move.
Repeat steps 2 and 3
for the duration listed
in a workout, then
reverse directions.

T
MAKEDI ER
HAR
In steps 2 and 3,
perform punches,
keeping your hands up
in front of your face,
as if blocking.

Lower-Body Exercises 91
TARGETS ///  glutes, quads, hamstrings, hip flexors, and adductors
EQUIPMENT ///  none

SIDE KICKS
Keep your hips, obliques, abs, and quads strong by
keeping your posture and form true. These kicks are
an agile but fun way to express MMA confidence while
creating a flexion that builds and trims for lean muscle.

Pull your shoulders


down and back

Twist and engage


your core before
stepping

1
Stand with your feet hip-width apart,
place your right leg slightly in front of
your left leg, and place your balled
hands just under your chin.
2Step your right foot across your body to
directly in front of your left foot, bending
your right knee as you prepare to kick.

92 Lower-Body Exercises
Fully extend your
arm and leg when
you kick

3
Transfer your weight to your right leg,
then extend your left leg and your left
arm out to your left side, reaching your
foot up and flexing at full extension. Reverse
your movements to return to your starting
position. Repeat steps 2 and 3 for the
duration listed in a workout, then switch legs.

Lower-Body Exercises 93
TARGETS /// glutes and hamstrings
EQUIPMENT /// step platform

PLATFORM STEP-UPS
For toning and strengthening leg muscles, few exercises
work better than this one. Not only do you get the benefits
of a one-legged squat, but you also get the fun and extension
of throwing a Muay Thai kick at the top!

Pull your shoulders


down and back

Push through your


foot to help lift your
body off the ground

1
Place a step platform on the floor, elevate
it to almost 2 feet, and stand facing the
platform, keeping your balled hands near
your face.
2
Step your left foot on the platform
and shift your weight forward to begin
to bring yourself up onto the platform.

94 Lower-Body Exercises
T IP r
her you
Keep your arms The hig tform,
step pla er your
close to your body
ng
the stro become.
c a n
legs

3
Lift your right leg off the ground,
keeping it off the platform, and raise
your knee to its highest point.
Reverse your movements to return
to your starting position. Repeat
steps 2 and 3 for the duration listed
in a workout, then switch legs.

T
MAKEDI ER
HAR
In step 1, hold
a dumbbell in each
hand, then perform
steps 2 and 3.

Lower-Body Exercises 95
TARGETS /// glutes, quads, hamstrings, and calves
EQUIPMENT /// medicine ball

MEDICINE BALL SQUATS


Squats replicate many everyday activities (like properly
lifting and carrying). Holding a medicine ball can give
your arms a burn, and the extra weight contributes to
the power and conditioning distributed through the legs.

1
Stand with your feet
hip-width apart, holding
a stability ball at your
chest with your hands.

Keep your elbows


up and bent

T IP
g your
Engagin itional
add
core is ing and
n
conditio building.
n e
c
e n d u ra

96 Lower-Body Exercises
T
MAKEDI ER
HAR

2
Bend your knees to lower
yourself into a seated
position, then stand up to
return to your starting
In step 1, hold
a kettlebell or
a heavy barbell
plate to increase the
strength you build.
position. Perform this
step for the duration
listed in a workout.
Keep your weight
in your heels for
proper balance

Lower-Body Exercises 97
TARGETS /// quads, hamstrings, and core
EQUIPMENT /// none

SQUAT JUMPS
Jump squats are more dynamic than regular squats,
helping to tone and shape calves, glutes, and quads.
Jumping also challenges your cardiovascular system
and improves your vertical agility and coordination.

1
Stand with your feet
hip-width apart, slightly
bend your knees to lower
into a semi-squat, and
relax your arms at your
sides, slightly pulling
them past your hips.

T IP
r sq ua t Push through
A prope ding your feet to help
n
jump la silent. you jump
f t a n d
is so

98 Lower-Body Exercises
2Push through your feet and
swing your arms forward
and up as you jump straight
up, fully extending your arms
above your head, then try
to softly land in your starting
position. Repeat steps
2 and 3 for the duration
listed in a workout.

Keep your
hips forward
when jumping

T
MAKEDI ER
HAR
In step 1, hold cables
attached to a pulley
system to increase
your traction.

Lower-Body Exercises 99
TARGETS /// quads, glutes, calves, and hamstrings
EQUIPMENT /// none

RUNNING BACKWARD
Running backward uses the opposite muscles used
in running forward, changing things up and creating
resistance. Going backward requires more effort,
burning more calories and heightening our senses.

Keep your
head, neck,
and spine aligned

Engage your arms


when running

1 Stand with your legs hip-width apart,


putting your right leg in front and your
left leg behind.
2
Quickly step your right leg behind you,
putting the ball of your right foot on the
ground before putting the heel of your
right foot on the ground, keeping your
right foot flat before taking the next step.

100 Lower-Body Exercises


3Quickly step your left leg behind you,
putting the ball of your left foot on the
ground before putting the heel of your
left foot on the ground, keeping your
left foot flat before taking the next step.
Repeat steps 2 and 3 for the duration
listed in a workout.

T
MAKEDI ER
HAR
Push through the In steps 2 and 3,
balls of your feet touch only the balls
when running
of your feet on the
ground. This helps
you increase your
agility and balance.

Lower-Body Exercises 101


TARGETS /// glutes, quads, calves, and hamstrings
EQUIPMENT /// none

BACKWARD LUNGES
This exercise demands you keep your weight in your
forward leg, then you’ll quickly change your pace with
an aggressive push. Focus on form because you’re taking
an explosive backward action with a forward attitude.

Align your head,


neck, and spine
Lean slightly
forward to help
with balance

1 Stand with your feet together


and your hands on your hips. 2
Step your right foot backward, slightly
bending your right knee and balancing
your right leg on the tip of your toes,
and bend your left knee as you begin
to lower yourself to the ground.

102 Lower-Body Exercises


T
MAKEDI ER
T IP HAR
wer you
The slo he faster
nd t In step 1, hold
lunge a , the more
h
you pus l burn. dumbbells in your
you’l hands. In steps 2
and 3, swing your
arms overhead
as you lunge.

Form 90° angles


with your legs

3
Lower yourself until your left knee forms
a 90° angle and your right knee almost
touches the ground. Start to shift your
weight from your front leg to your back leg.
4
Explosively push through your left
foot to force yourself back to your
starting position. Repeat steps
2 to 4 for the duration listed in
a workout, then switch legs.

Lower-Body Exercises 103


TARGETS /// hamstrings and core
EQUIPMENT /// none

SQUAT STEPS
Keeping a healthy musculoskeletal system is crucial
to successful training. These squats can help with that,
including being essential for performing functional and
strengthening movements with your lower body and joints.

1 Stand with your feet


hip-width apart and bend
your elbows to form 45°
angles with your arms,
then squat down,
keeping your weight
in your heels and your
knees and hips hinged.

Keep your elbows


close to your sides

104 Lower-Body Exercises


T
MAKEDI ER
HAR
In step 1, hold
a medicine ball
in your hands
at your chest.
Keep your head
on the same plane

Push through your


heels to maintain
your balance

2
Step your right foot to the right, continuing
to maintain your squatting position. 3
Step your left foot toward your right
foot to return to your starting position.
Repeat this step for the duration listed
in a workout, then reverse your direction.

Lower-Body Exercises 105


TARGETS /// quads, hamstrings, calves, and abs
EQUIPMENT /// none

BACKWARD SQUAT STEPS


Squats are an excellent exercise for enhancing ankle
mobility, leg endurance, and overall balance—an ideal
addition to any workout—and when done in reverse,
they can further strengthen your core stability.

Align your head,


neck, and spine

Keep your
knees bent

1 Stand with your feet hip-width apart,


putting your left foot in front of your right
foot and bending your right knee to keep
your head over your toes.
2
Step your left foot back until it’s parallel
with your right foot, keeping your hips
back, your knees hinged, and your back
engaged, and maintain your balance by
keeping your weight in your heels.

106 Lower-Body Exercises


T
MAKEDI ER
HAR
In step 1, hold
dumbbells or
a resistance band
in your hands to
increase resistance,
then perform steps
2 and 3.

Shift through

3
the balls of your feet
to help with balance

Step your left foot backward, then step


your right foot backward until it’s parallel
with your left foot. Perform steps 2 and 3
for the duration listed in a workout.

Lower-Body Exercises 107


TARGETS ///  abs, hip flexors, lower back, glutes, and hamstrings
EQUIPMENT ///  none

JUMPING KNEES
Athletically, taking flight has many benefits. This exercise
uses your core for pull and explosion; legs for endurance
and height; and arms for momentum and balance.

Pull your shoulders


down and back
Continually engage
your hips and core

1 Stand with your feet hip-width apart,


placing your right leg in front of your left
leg, and hold your hands near your face.
2 Squat down until your right knee is at
a 90° angle, with your left leg serving
as a support, then swing your arms up
as you spring your body upward.

108 Lower-Body Exercises


T
MAKEDI ER
HAR
In step 1, start by
grabbing a pullup bar.
In step 2, bring your

3
bent knees toward
your bent elbows.
Push your left foot into the ground, lifting your body
off the ground and pointing your toe down for
maximum flexion, and bring your right knee toward
your chest. Once you land, return to your starting
position. Repeat steps 2 and 3 for the duration listed
in a workout, then switch legs.
Lower-Body Exercises 109
TARGETS /// quads, calves, shins, glutes, lower back, hamstrings, and thighs
EQUIPMENT /// none

HEEL-TO-TOE
ROCKERS & SQUATS
Warming up can help activate muscles and blood flow.
Rockers create a fluid motion from front to back and top
to bottom, lightly challenging the smaller muscles of your
legs and preparing the major muscles to do work.

Keep your
head aligned
with your heels

Continually
engage your core

1 Stand with your feet hip-width apart,


relax your arms at your sides, and roll
your weight onto the tips of your toes.
2Rock backward to put your heels on the
ground and lift your toes off the ground.

110 Lower-Body Exercises


3
Extend your arms out in
front of you and bend
your knees to lower
yourself into a squat
position. Reverse your
movements to return
to your starting position,
then repeat steps
2 and 3 for the duration
listed in a workout.
Use your arms to
help you maintain
balance

T
MAKEDI ER
HAR
In step 1, hold
a kettlebell
or a dumbbell
in each hand,
then perform
the remaining
steps as described.

Lower-Body Exercises 111


TARGETS /// arms, quads, and glutes
EQUIPMENT /// step platform and dumbbells

SINGLE-LEG SQUATS
Not only does this exercise increase your explosiveness
and power, but it also enhances endurance. These
improvements can help you with your balance while
targeting individually allows for equal strengthening.

1 Stand in front of a step


platform with your feet
hip-width apart, holding
a dumbbell in each hand
Keep your head, neck,
and spine aligned
with an overhand grip.
Relax your hands at your
sides, then bend your
right knee to place the
front of your right foot on
the platform behind you.

T IP
indful
Being m hnique
te c
of your prevent
can help ries.
any inju

112 Lower-Body Exercises


2
Bend your left knee to slowly lower
your right knee to the ground,
keeping your right knee from
touching the ground and hinging at
your hips. Reverse your movements
to return to your starting position.
Repeat these steps for the duration
listed in a workout, then switch legs.

T
MAKEDI ER
HAR
In step 2, hold your
squat position for
5 seconds before
reversing your
movements, then hold
Push through your starting position
your foot to help for 5 more seconds.
with balance

Lower-Body Exercises 113


TARGETS /// glutes, hamstrings, calves, and lower back
EQUIPMENT /// elevated step platform

SINGLE-HIP THRUSTS
Keeping your hips up and independently working your
flexed legs can increase your endurance. Dropping your
hips and rocking engages abs, hamstrings, and glutes,
strengthening vital muscles for an MMA physique.

1 Rest your weight across


your shoulders on the
elevated step platform,
extending your arms out
Keep your hands
slightly curled

to your sides. Bend your


knees at 90° angles, and
keep your feet flat on the
ground and your body
parallel with the ground.

2 Lift your left leg off the


ground to fully extend
that leg away from
your body, engaging
your glutes and abs,
then lift up at the hips.

Keep your leg


and foot flexed

114 Lower-Body Exercises


Rotate your
hands until they
face forward

3
Bend your right knee
to a 45° angle and
buckle at the hip to allow
you to lower yourself to
the ground, keeping your
left leg fully extended.

4
Press through your right
foot to lift yourself back
up until your body is again
parallel with the ground,
leading with the hips and
continuing to keep your
left leg extended and
your left foot flexed,
then return your left leg
to its starting position.
Repeat steps 2 through 4
for the duration listed in
Push through your a workout, then switch legs.
heel to maintain
your balance

Lower-Body Exercises 115


TARGETS ///  quads, legs, hamstrings, adductors, and hip flexors
EQUIPMENT /// soccer ball (or a medicine ball)

SOCCER BALL TOUCHES


Shifting, jumping, and balancing while incorporating
these ball touches takes concentration and dexterity.
Focus and cardio can improve immensely as you commit
to moving and understanding your body mechanics.

1 Place a soccer ball on the


ground and stand just
behind the ball, placing
your feet hip-width apart.
Bend your right knee
to quickly tap your right
foot on top of the ball.

Continually
engage your arms

T IP ,
the ball
L o o k a t o cu s ed
yf
but sta nd being
a
on form our feet.
y
light on

116 Lower-Body Exercises


2
Quickly step your right foot back
to its starting position, then
bend your left knee to quickly
tap the ball with your left foot.
Quickly step your left foot back
to its starting position, then
repeat these steps for the
duration listed in a workout.

T
MAKEDI ER
HAR
In step 1, start farther
away from the ball,
then run toward the
ball, perform 10 reps,
and run back to your
starting position.
Repeat this process
for the duration listed
in a workout.

Lower-Body Exercises 117


ODY
F U L L-BISES
E XERC
TARGETS /// arms, legs, and abs
EQUIPMENT /// none

SHADOW BOXING
Perhaps the toughest battle you’ll ever fight
is the one within yourself. Use your cardio,
flexibility, technique, and drive to improve
your confidence —and let your creativity flow.

1 Stand in an area free


from any obstacles,
keeping your feet
hip-width apart, then
stand in a fight stance.
(See pages 16–21 for
examples of stances.).

2 Perform jabs, crosses,


hooks, elbows, knees,
and kicks. (See pages
16–21 for examples.)
Switch your feet and
your arms and legs as
you rotate from move
to move. Repeat this
step for the duration
listed in a workout.

Keep your weight


evenly distributed
in your feet

120 Full-Body Exercises


T IP
lance
Find ba ood
g
through d your
a n
posture gravity.
e r o f
cent

Full-Body Exercises 121


TARGETS ///  legs, glutes, arms, chest, back, shoulders, and core
EQUIPMENT ///  medicine ball

MEDICINE BALL
SQUAT TOSSES
This exercise focuses on functionality and practicality in
developing fast twitch. It can also optimize reaction times
while transferring energy from your lower body to your
upper body, impacting every muscle group in these areas.

1 Stand with your feet


hip-width apart, holding
a medicine ball in your
hands at your chest.
Bend your knees to
lower yourself into
a squat position.

T IP ing Keep your weight


e lb o w s to u ch d in your heels
Your goo
ees is a
your kn that you’re
r
indicato w enough.
going lo

122 Full-Body Exercises


2
Quickly stand up, tossing the
ball up directly above your
head, catching the ball at chest
level, and lowering yourself into
Evenly distribute
your weight to keep
the flow consistent

a squat position. Repeat steps


2 and 3 for the duration listed
in a workout.

Full-Body Exercises 123


TARGETS /// shoulders, chest, arms, abs, and legs
EQUIPMENT /// none

LATERAL CRAWL
For this exercise, your engaged abs, tucked hips, and bent
knees can help you maintain your balance and increase
your core strength toward stability while simultaneously
lifting the opposite hand and foot off the ground.

Keep your
head, neck, and
spine aligned Continually
engage your core

1 Place your hands side by side on the ground,


pointing your fingers forward and slightly bending
your elbows, then bend your knees, tuck your hips,
and balance your weight on the balls of your feet,
2
Step your left hand and your right leg to the left,
keeping your arms wider than shoulder-width
apart and your feet close together.

keeping your legs wider than hip-width apart.

124 Full-Body Exercises


T I P ur
Keep yo ed
gag
core en re
to e n s u
form.
p ro p e r

Continue to align
your head, neck,
and spine

3
Step your right hand and your left leg to
the left, returning your legs to hip-width
apart and your hands side by side. Repeat
steps 2 and 3 for the duration listed
in a workout, then reverse direction.

Full-Body Exercises 125


TARGETS /// quads, hamstrings, and glutes
EQUIPMENT /// none

HIGH SKIPS
Jumping benefits you in many ways: to get your heart rate
up, to get your blood pumping, and to build a fast twitch
in your agility muscles. On a deeper level, they make for
a good time and teach us to be explosive in play.

1 Stand with your feet


hip-width apart and your
arms relaxed at your side,
then start a skipping
motion by raising your
right knee and your left
arm up as you push
through your left foot
to launch yourself off
the ground.

Twist your
hips when you
walk and skip

T IP
with
Pushing helps
tu m
momen to resist
a r n
you le fatigue
.
mu s c le

126 Full-Body Exercises


Swing your arms
to gain momentum

2
Bring your left knee toward your
chest and swing your right arm up
as you land softly on the ball of
your right foot, then push through
3
Bring your right knee toward your
chest and swing your left arm up as
you land softly on the ball of your
left foot, then repeat these steps
your right foot to launch yourself for the duration listed in a workout.
forward and up again.

Full-Body Exercises 127


TARGETS /// shoulders, back, and arms
EQUIPMENT /// heavy bag

GROUND & POUND


This exercise is your chance to really let it all out and
beat something up—rather than someone. Along with its
mental and technical benefits, you’ll also give your heart
and lungs a workout—great for building endurance.

1 Place a heavy bag on


the ground, put your
left knee on the bag, and
balance your left leg on
the tips of your left foot,
extending your right
leg out to your right side
and planting your right
foot for balance. Place
your left hand on the
left side of the bag,
then punch the bag
with your right hand.
Keep your
leg straight

T IP
also
You can addle
r s tr
sit on o v y bag.
t h e h ea

128 Full-Body Exercises


3
Quickly bring your right elbow down
and into the right side of the bag.

4
Replace your right elbow with your
right hand and switch your left
knee with your right knee, then
jump to the other side of the bag.

Balance your body


on your knee

2
Bend your right elbow to
pull your right arm up,
keeping your other hand
and arm positions stable.
5
Push through your hands to launch
yourself over the bag, then repeat
steps 2 to 5 for the duration
listed in a workout.

Full-Body Exercises 129


TARGETS /// quads, glutes, thighs, hamstrings, and calves
EQUIPMENT /// medicine ball

MEDICINE BALL
LATERAL LUNGES
By lunging side to side, you increase the isometric
advantages on each side of your body, creating optimal
strength and range of motion. Form and technique can
also help you sculpt your whole body evenly.

1 Stand with your feet


wider than hip-width
apart and hold
a medicine ball in your
hands at your chest.

Continually
engage your core

T IP ht
ur weig
Keep yo eels and
h
in your our hips.
ty
bend a

130 Full-Body Exercises


2
Bend your right knee to lean your upper
body over your bended right knee,
keeping your feet planted, and push
the ball out in front of you at face level,
then reverse your movements to return
to your starting position. Repeat this
step for the duration listed in a workout,
then switch sides.

Push through your


feet as you lunge to
help with balance

Full-Body Exercises 131


TARGETS /// abs, glutes, quads, hamstrings, and calves
EQUIPMENT /// dumbbell

GOBLET CARRY
Using weights while performing a lunge makes your
muscles, especially your abs, quads, and hamstrings,
more dynamic, leading to more strength and lean muscle.
This exercise also encourages the ability to stay balanced.

1 Stand with your feet


hip-width apart and
hold a dumbbell vertically
at your chest between Keep a straight
spine and keep
your palms, keeping your your chin down
elbows tight to your core.

T IP
st ,
Step fir r
lo w e
then
e e once
your kn alance.
eb
you hav

132 Full-Body Exercises


2
Step your left foot forward, bending your
left knee, then bend your right knee as
you lower yourself. Keep your right knee
slightly off the ground and balance your
weight on the ball of your right foot.
Reverse your movements to return to
your starting position. Repeat this step
for the duration listed in a workout,
then switch legs.

Form 90° angles


with both legs

Full-Body Exercises 133


TARGETS /// back, shoulders, abs, hips, arms, and legs
EQUIPMENT /// none

SIT-OUT ROTATION
Simultaneously engaging different muscle groups in an
active rotation allows you to increase your flexibility,
heart rate, and circulation. It also loosens the joints
and intensely works each muscle in a cooperative effort.

1 Place your hands flat


on the ground, pointing
your fingers forward.
Place your feet wider
than hip-width apart,
balancing your legs
on the flexed balls of
your feet

Evenly distribute
your weight between
your hands and feet

134 Full-Body Exercises


T IP
your
Shif ting fore
be
weight akes
g m
movin er.
r o t a t io n quick
the

Keep your palm


open after twisting

2
Lift your right leg and left hand off the
ground to twist your body to the left at
your hips, keeping your left elbow tight to
your body, then reverse your movements
to return to your starting position. Repeat
steps 2 and 3 for the duration listed in
a workout, then switch sides.

Full-Body Exercises 135


TARGETS /// abs, obliques, and legs
EQUIPMENT /// none

PUSHUP ROTATION
This exercise creates a challenge to your balance as well
as engages your core independently on each side. Turning
at the top and diligent form make for an exceptional
muscle-building, fat-burning performance enhancer.

1 Put your hands flat on


the ground directly
below your shoulders,
pointing your fingers
Keep your hips
tucked and your
lower back engaged

forward, and balance


your weight evenly
between your hands
and the tips of your feet.

2 Bend your elbows


to lower yourself
toward the ground,
keeping your chest
Engage your abs
to help keep your
chest lifted
lifted and your elbows
tight to your sides.

136 Full-Body Exercises


3
Push yourself up again, returning
to your starting position.

Form a continuous
line with your arms

4
Twist slightly at your hips to your right,
raising your right arm above your head
and fully extending your right arm, then
bring your left hip forward. Reverse your
movements to return to your starting
position. Repeat steps 2 through 4 for
the duration listed in a workout,
then switch sides.

Full-Body Exercises 137


TARGETS /// back, core, glutes, and hamstrings
EQUIPMENT /// dumbbell

ONE-ARMED
DUMBBELL ROW
Form is key with this multi-joint, multi-muscle exercise.
Harnessing energy from the ground up affects many areas,
including stamina, mobility, strength, and power.

1 Stand with your feet


hip-width apart and
your left foot 2 feet in
front of your right foot,
placing your left hand
on your left knee to
help bear some
weight. Bend at your
waist while keeping
your back straight Keep your
and hold a dumbbell weight centered
in your right hand
with an overhand grip.

T IP age
ally eng
Continu e to keep
r
your co balanced.
dy
your bo

138 Full-Body Exercises


2
Bend your right elbow to lift the
dumbbell toward your chest, keeping
it close to your rib cage, then reverse
your movements to return to your
starting position. Repeat this step
for the duration listed in a workout,
then switch arms and legs.

Push through your


feet to help you lift
the dumbbell

Full-Body Exercises 139


TARGETS /// abs, glutes, hamstrings, lower back, shoulders, and obliques
EQUIPMENT /// none

STRAIGHT-LEG ROCKERS
This exercise involves two Pilates essentials: control
and balance. You’ll continuously engage your abs while
also gaining trunk stabilization and spinal articulation.
Momentum is key in gaining the flow and flexibility.

Touch your thumbs


and index fingers

Push through your


tailbone as you rock
backward

1 Sit on the floor, spreading your legs out


in front of you and extending your arms
above your head.
2Tuck your chin into your chest and rock
backward, swinging your legs over your
head and putting your arms flat on the
ground. When your feet touch the ground,
push through your toes to rock forward.

140 Full-Body Exercises


T IP n
Work o ur
ing yo
increas as you
y
flexibilit kward.
c
r o ck b a

Keep your arms


extended when
rocking backward

4
Reach your arms behind you again
as you rock on your back to propel
yourself backward, pulling your
legs together to tap the ground
Relax your hips
behind you with your toes.
and let your
knee fall open

3
5
As you rock forward,
at the top of the rolling
movement, extend your
right leg out and bring your Rock forward, extending your left
left foot toward your groin. leg again and pulling your left foot
toward your groin. Rock backward
again, then repeat steps 2 to 5 for
the duration listed in a workout.

Full-Body Exercises 141


TARGETS /// arms, abs, obliques, lats, hips, and legs
EQUIPMENT /// none

SIDE SCISSORS
This exercise strengthens your abs, obliques, and lats—
muscles that are key in contributing to a strong and
defined core. Working one side of your body at a time
can also help you develop better balance.

Continually
engage your hips

1 Lie on your right side, stacking your feet with your right elbow
and forearm on the ground and your left arm relaxed at your
side. Push through your right forearm to lift your upper body
off the ground, raising your hips to form a straight decline
from your shoulders and extending your left arm up in the air.

142 Full-Body Exercises


T IP core
p good
Develo nce by
endura lank for
ap
holding 1 minute.
at least

2 Once you’re stable in the side plank,


lift your left leg off your right leg
to complete the star, then reverse
your movements to return to your
starting position. Repeat these steps
for the duration listed in a workout,
then switch sides.

Form a 45° angle


with your legs

Full-Body Exercises 143


TARGETS ///  groin, hip flexors, glutes, hamstrings, and deltoids
EQUIPMENT ///  none

ELBOW-TO-ANKLE LUNGES
This exercise stretches and strengthens your lower body,
back, hips, and shoulder muscles. Focus on technique
to ensure you’re strengthening and benefitting both
sides of your body equally.

Pull your shoulders


down and back

Keep a slight bend


in your knee

1 Stand with your feet hip-width apart


and your arms relaxed at your sides. 2
Bend your left knee to form a 90° angle
and slightly bend your right knee as you
lower yourself to the ground, placing your
left elbow inside your left instep.

144 Full-Body Exercises


T IP
oving
Keep m ther
ra
for ward aining
m
t h a n re e s p o t .
e s a m
in th

Fully extend
your arms to help
with your balance

3
Fully extend your right leg behind you,
then step your right leg forward to
return to your original standing position.
Repeat steps 2 and 3 for the duration
listed in a workout, then switch legs.

Full-Body Exercises 145


TARGETS /// trapezius, lats, deltoids, triceps, pectorals, abs, and glutes
EQUIPMENT /// none

SPIDER CRAWL
Almost nothing helps you develop isometric muscles more
than an exercise that demands you support your weight
with your arms and legs. Continually engage your core,
and work toward moving quickly and taking larger steps.

1 Put your hands flat on


the ground, pointing
your fingers forward,
and balance your body
Keep your
spine aligned

on the flexed balls of


your feet.

2 Bend your right knee


to step your right foot
forward to outside
your right hand, keeping
your right foot flat on
the ground and your
body balanced on the
ball of your left foot.

Touch your knee


to your shoulder

146 Full-Body Exercises


3
Push through the
ball of your foot to
propel you forward
Step your right hand forward and bend
your left knee until it almost touches the
ground, keeping your right knee bent.

4
Simultaneously walk your left hand
forward to parallel with your right hand
as you step your left foot forward to
outside your left hand. Bend your right
knee until it almost touches the ground,
then step your left hand forward and
bring your left knee toward your left
elbow. Repeat steps 2 to 4 for the
duration listed in a workout.

Full-Body Exercises 147


TARGETS /// shoulders, abs, delts, chest, glutes, and hamstrings
EQUIPMENT /// none

INCHWORM
This exercise can help you stretch and tone in multiple
areas as well as increase your muscular endurance,
flexibility, energy, and strength.

1 Stand with your feet


hip-width apart and bend
at your hips to place your
hands on the ground,
Keep your legs as
straight as possible

putting your right hand


in front of your left hand.

2 Slowly walk your hands


forward, alternating
as you go, as you begin
to lower yourself to
the ground.

Align your neck


and spine

148 Full-Body Exercises


Pull your shoulders
down and back as
you look up

3
Walk your hands forward until your hips
are at their lowest point, allowing your
thighs to just barely touch the ground
and keeping your weight distributed
evenly in your hands and toes.

4
Push through your hands to lift your
hips up off the ground and keep your
hands stationary as you begin to walk
your feet forward toward your hands,
keeping your legs as straight as possible.
Repeat steps 2 to 4 for the duration listed
in a workout.

Full-Body Exercises 149


TARGETS /// chest, arms, shoulders, thighs, hamstrings, and core
EQUIPMENT /// medicine ball

MEDICINE BALL BURPEES


You won’t find many exercises as thorough as burpees.
Adding a medicine ball to this classic exercise can make
a stronger and more explosive impact on your entire body.

Pull your shoulders


down and back

Keep your
weight in
your heels

1 Stand with your feet hip-width apart,


holding a medicine ball in both hands at
your stomach and keeping your chin down.
2Bend your knees to lower yourself into
a squat position, shifting your hands to
the top of the ball, then touch the ball to
the ground.

150 Full-Body Exercises


TIP ward
a ck
Jump b ward
and for
times
several ing up.
stand
before

Maintain your
head, neck, and
back alignment

Keep your weight in


your palms and feet

3
Jump both feet backward, keeping
them 2 feet wide and keeping your
arms extended in the plank position.
4
Jump both feet forward to return them to
their starting positions next to the ball,
switching your hands to the sides of the
ball, then stand to return to your starting
position. Repeat steps 2 to 4 for the
duration listed in a workout.

Full-Body Exercises 151


TARGETS /// shoulders, back, core, forearms, and legs
EQUIPMENT /// kettlebells

FARMER’S WALK
This exercise might seem simple, but it can strengthen
and balance your motions, imperative to creating the
symmetry for the body you want. This works your big
muscle groups as well as tightens less obvious areas.

Keep your
back straight
and your head up

Continually
engage your core

1 Stand with your feet close together


and hold a kettlebell in each hand,
relaxing your arms at your sides
and keeping your chin down.
2Step your right foot forward, touching
your heel to the ground and then your
toes, and keep your arms straight.

152 Full-Body Exercises


T IP
wly
Walk slo ately
ber
but deli t results.
b e s
for the

Push through the


3
Step your left foot forward, touching your
heel to the ground and then your toes,
and continue to keep your arms straight.
Repeat steps 2 and 3 for the duration
balls of your feet
with each step listed in a workout.

Full-Body Exercises 153


TARGETS /// abs, obliques, quads, hamstrings, glutes, triceps, trapezius, and deltoids
EQUIPMENT /// kettlebell

TURKISH SITUPS
This exercise requires you to use your whole body in
cooperation with a kettlebell, helping you become more
proficient with everyday movement and mobility.

Push through your


forearm to help you
lift the kettlebell

1Lie on your back on the floor with your legs


hip-width apart and a kettlebell at your
right shoulder. Bend your right knee to
place your right foot flat on the ground
2Bend slightly at your hips and push up
onto your left elbow as you raise your
right arm, extending it straight about
your right shoulder.
and opposite your left knee.

154 Full-Body Exercises


3
Extend your left arm until you can push
yourself up onto your left palm, keeping your
right elbow straight and allowing the kettlebell
to rest on your right forearm Reverse your
movements to return to your starting position.
Repeat steps 2 and 3 for the duration listed in
a workout, then switch arms.

Full-Body Exercises 155


AMS
PROGR OUTS
K
& WOR
STRENGTH PROGRAM
Your physical stamina depends on how fit
and how strong you are. This program helps
you develop strength from top to bottom,
giving you confidence to take on any challenge.

WEEK 1 WEEK 2 WEEK 3 WEEK 4


The Time
Up, Down & Out Bottoms Up
DAY 1 Is Meow Rest
p. 165 p. 160
p. 162

Handle It Chasing Air Sorry, Not Sorry Down & Dirty


DAY 2
p. 167 p. 161 p. 164 p. 166

Bottoms Up Handle It Up, Down & Out


DAY 3 Rest
p. 160 p. 167 p. 165

Sorry, Not Sorry Up, Down & Out Down & Dirty Sorry, Not Sorry
DAY 4
p. 164 p. 165 p. 166 p. 164

The Time The Time


Chasing Air
DAY 5 Is Meow Rest Is Meow
p. 161
p. 162 p. 162

Down & Dirty Sorry, Not Sorry Handle It Bottoms Up


DAY 6
p. 166 p. 164 p. 167 p. 160

Down & Dirty Bottoms Up Handle It


DAY 7 Rest
p. 166 p. 160 p. 167

158 Strength Program


Perform these circuits OBJECTIVE /// to enhance muscle control
in order three times EQUIPMENT /// plyometric box, medicine ball,
STRENGTH

for an effective workout. heavy bag, and kettlebell

EXERCISE DURATION PAGE


BOTTOMS UP
CIRCUIT 1

Platform step-ups 60 secs 94


This workout mixes familiar
Medicine ball MMA techniques with
8 reps 150
burpees practical but simulated
Kettlebell pulls 20 secs 70 motions. Starting from the
legs and going up, put your
Rest 30 secs
mind in fight mode and
smash through every set.
EXERCISE DURATION PAGE
CIRCUIT 2

10 reps
Backward lunges 102
per leg

6 reps
Push kicks 86
per leg

6 reps
Glute march 72
per side

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

6 reps
One-armed press 44
per arm

6 reps
Elbow taps 38
per arm

Straight-leg 9 reps
140
rockers per leg

Rest 30 secs

160 Strength Program


OBJECTIVE /// to tone muscles Perform these circuits
EQUIPMENT /// medicine ball in order three times

STRENGTH
for an effective workout.

CHASING AIR EXERCISE DURATION PAGE

CIRCUIT 1
Increase your strength and 20 yards
High skips 126
speed with these explosive each way
and muscle-engaging Side scissors 45 secs 142
motions. Yes, they’re tough
and demanding, but you can Overhead slams 6 reps 78

bend them to your will. Rest 30 secs

EXERCISE DURATION PAGE

CIRCUIT 2
Medicine ball
12 reps 30
punches

Backward 10 reps
106
squat steps each leg

Heel-to-toe
10 reps 110
rockers & squats

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball
5 reps 88
jumps

20 yards
Carioca 64
each way

20 yards
Farmer’s walk 152
each way

Rest 30 secs

Strength Program 161


OBJECTIVE /// to increase overall strength Perform these circuits
EQUIPMENT /// barbell plate, step platform, in order three times

STRENGTH
and medicine ball for an effective workout.

THE TIME EXERCISE DURATION PAGE

CIRCUIT 1
IS MEOW One-legged
weight drops
6 reps 52

Strong and dynamic Medicine ball


12 reps 130
legs and core can make lateral lunges
the difference in mobility Inchworm 6 reps 148
in everyday performance.
Rest 30 secs
No better time to make the
necessary improvements
EXERCISE DURATION PAGE

CIRCUIT 2
than right meow!
Single-hip thrusts 6 reps 114

20 yards
Carioca 64
each way

Backward
3 reps 82
overhead throws

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine
15 secs 48
ball situps

Squat steps 10 reps 104

Knee-to-elbow
12 reps 56
touches

Rest 30 secs

Strength Program 163


Perform these circuits OBJECTIVE /// to increase strength
in order three times EQUIPMENT /// medicine ball, barbell
STRENGTH

for an effective workout. with weights, and plyometric box

EXERCISE DURATION PAGE SORRY,


CIRCUIT 1

Medicine ball
squat tosses
8 reps 122
NOT SORRY
Floor press 5 reps 34 Who you are is perfect —
Glute march 12 reps 72
make no apology for the
madness. Meet your match in
Rest 30 secs intensity as you strengthen
from the inside out.
EXERCISE DURATION PAGE
CIRCUIT 2

Medicine ball
6 reps 150
burpees

Heel-to-toe
10 reps 110
rockers & squats

Side kicks 10 reps 92

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Platform step-ups 30 secs 94

Overhead slams 6 reps 78

Side scissors 45 secs 142

Rest 30 secs

164 Strength Program


OBJECTIVE /// to increase kinetic energy Perform these circuits
EQUIPMENT /// medicine ball and kettlebell in order three times

STRENGTH
for an effective workout.

UP, DOWN
& OUT
EXERCISE DURATION PAGE

CIRCUIT 1
5 reps
Single-leg squats 112
per leg
Enjoy the brief rest periods
6 reps
in this workout because Elbow taps
per side
38
you’re going to have to
change positions quickly— Shadow boxing 20 secs 120

from up to down to out. Rest 30 secs

EXERCISE DURATION PAGE

CIRCUIT 2 Medicine ball


6 reps 48
situps

Backward lunges 20 secs 102

Medicine ball
20 secs 66
twist

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

One-armed
20 secs 50
kettlebell carry

Squat jumps 6 reps 98

Side scissors 45 secs 142

Rest 30 secs

Strength Program 165


Perform these circuits  OBJECTIVE ///  to build confidence
in order three times  EQUIPMENT ///  T-shirt, kettlebell, 
STRENGTH

for an effective workout. heavy bag, and medicine ball 

EXERCISE DURATION PAGE DOWN


CIRCUIT 1

& DIRTY
Medicine ball
8 reps 150
burpees

Side scissors 20 secs 142 Challenge yourself by


Shadow boxing 20 secs 120 digging down and dirty
mentally to bring your body
Rest 30 secs
tightness, balance, and
strength to the next level.
EXERCISE DURATION PAGE
CIRCUIT 2

Tempo pushups 20 reps 32

Straight-leg
6 reps 140
rockers

6 reps
Glute march 72
per leg

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

T-shirt curls 20 secs 60

One-armed
15 secs 50
kettlebell carry

Ground & pound 20 secs 128

Rest 30 secs

166 Strength Program


OBJECTIVE /// to build trunk support Perform these circuits
EQUIPMENT /// dumbbells and medicine ball in order three times

STRENGTH
for an effective workout.

HANDLE IT EXERCISE DURATION PAGE

CIRCUIT 1
Using equipment as well Goblet carry 16 reps 132
as movements similar to
those in fighting can help Sit-out rotation 6 reps 134

you develop that MMA body. Medicine ball


6 reps 36
Handling the workload with chest press
practicality in mind makes
Rest 30 secs
goals easily attainable.
EXERCISE DURATION PAGE

CIRCUIT 2
20 yards
Farmer’s walk 152
each way

5 reps
Side kicks 92
per side

Running 20 yards
100
backward each way

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

One-armed 6 reps
138
dumbbell row per side

6 reps
Bird dog 62
per side

20 secs
Arm circles 40
each arm

Rest 30 secs

Strength Program 167


STABILITY PROGRAM
Your body’s ability to stay balanced is essential
for keeping you mentally and physically healthy.
This program helps you build on that foundation
while also enhancing your overall flexibility.

WEEK 1 WEEK 2 WEEK 3 WEEK 4

It Takes Balls Foot Fire It Takes Balls


DAY 1 Rest
p. 173 p. 171 p. 173

Mama Said Bad Intentions Rock to the Beat Legs for Daze
DAY 2
p. 170 p. 172 p. 175 p. 174

Foot Fire Rock to the Beat It Takes Balls


DAY 3 Rest
p. 171 p. 175 p. 173

Rock to the Beat It Takes Balls Mama Said Bad Intentions


DAY 4
p. 175 p. 173 p. 170 p. 172

Bad Intentions Foot Fire Rock to the Beat


DAY 5 Rest
p. 172 p. 171 p. 175

Legs for Daze Mama Said Legs for Daze Mama Said
DAY 6
p. 174 p. 170 p. 174 p. 170

Legs for Daze Bad Intentions Foot Fire


DAY 7 Rest
p. 174 p. 172 p. 171

168 Stability Program


Perform these circuits OBJECTIVE /// to regain control
in order three times EQUIPMENT /// speed bag, heavy bag,
STABILITY

for an effective workout. medicine ball, and kettlebell

EXERCISE DURATION PAGE MAMA SAID


CIRCUIT 1

Medicine ball
20 secs 380 She said there’d be days like
wall sit this, and getting through
Running 20 yards them is the prize. Push
100
backward each way yourself until you make
Ground & pound 20 secs 128
Mama proud, then stand
tall because you did it!
Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 2

Medicine ball 6 reps


130
lateral lunges per leg

Inchworm 6 reps 148

3 reps
Pushup rotation 136
per side

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball 3 reps


76
hip throws per arm

15 secs
Squat steps 104
per leg

Turkish situps 8 reps 154

Rest 30 secs

170 Stability Program


OBJECTIVE /// to increase stability Perform these circuits
EQUIPMENT /// soccer ball in order three times

STABILITY
for an effective workout.

FOOT FIRE EXERCISE DURATION PAGE

CIRCUIT 1
Your endurance depends
20 secs
on your legs more than any Farmer’s walk 152
each way
other body part, and this
Soccer ball
workout sets you aflame with 15 reps 116
touches
enhancing and strengthening
your power, agility, and Side scissors 45 secs 142

lasting performance. Make


sure you shake out between Rest 30 secs

each continuous set.


EXERCISE DURATION PAGE
CIRCUIT 2
Sit-out rotation 6 reps 134

Side-to-side
15 secs 90
shuffle

Backward
10 reps 106
squat steps

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Plank drop 12 reps 58


to elbows

Side kicks 5 reps 92


per leg

Heel-to-toe 10 reps 110


rockers & squats

Rest 30 secs

Stability Program 171


Perform these circuits OBJECTIVE /// to develop agility
in order three times EQUIPMENT /// plyometric box, medicine ball,
STABILITY

for an effective workout. kettlebell, and barbell with weights

EXERCISE DURATION PAGE BAD


CIRCUIT 1

Box jumps

Overhead slams
5 reps

5 reps
68

78
INTENTIONS
Be victorious no matter what.
Bird dog 8 reps 62
These dynamic motions
Rest 30 secs use and encourage results
in every part of your body.
EXERCISE DURATION PAGE No matter the intention,
CIRCUIT 2

Kettlebell punches 30 secs 42


take personal accountability
in completing this workout
20 yards with success.
Carioca 64
each way

Inchworm 30 secs 148

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball
8 reps 96
squats

Floor press 5 reps 34

15 secs
Lateral crawl 124
per side

Rest 30 secs

172 Stability Program


OBJECTIVE /// to increase dexterity Perform these circuits
EQUIPMENT /// medicine ball, dumbbells, in order three times

STABILITY
and soccer ball for an effective workout.

IT TAKES EXERCISE DURATION PAGE

CIRCUIT 1
BALLS Medicine ball
hip throws
10 reps
per side
76

Adding weight or resistance Lateral crawl


15 secs
124
creates accountability in per side

form and commitment to Medicine ball 17 reps


66
improving workout habits. twist per side
Measure your growth and Rest 30 secs
endurance while you push
yourself time and time again. EXERCISE DURATION PAGE
CIRCUIT 2
One-armed 6 reps
138
dumbbell row per side

Medicine ball
6 reps 36
chest press

Soccer ball
30 secs 116
touches

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

One-legged
6 reps 52
weight drops

16 reps
Goblet carry 132
per leg

Side scissors 45 secs 142

Rest 30 secs

Stability Program 173


Perform these circuits OBJECTIVE /// to fortify balance
in order three times EQUIPMENT /// medicine ball, step platform,
STABILITY

for an effective workout. and T-shirt

EXERCISE DURATION PAGE LEGS


CIRCUIT 1

Running
backward
20 yards
each way
100
FOR DAZE
Sit-out rotation 6 reps 134 Having strong legs when the
going gets tough can give you
Medicine ball
squats
5 reps 96 the advantage you need to
persevere. Push through
Rest 60 secs
these now and thank
yourself later.
EXERCISE DURATION PAGE
CIRCUIT 2

Medicine ball
5 reps 88
jumps

20 yards
Carioca 64
each way

Backward
10 reps 106
squat steps

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball
6 reps 76
hip throws

Single-hip thrusts 6 reps 114

20 secs
T-shirt curls 60
per side

Rest 30 secs

174 Stability Program


OBJECTIVE /// to improve balance Perform these circuits
EQUIPMENT /// soccer ball, medicine ball, in order three times

STABILITY
step platform, and plyometric box for an effective workout.

ROCK TO EXERCISE DURATION PAGE

CIRCUIT 1
THE BEAT Platform step-ups

Knee-to-elbow
45 secs 94

12 reps 56
Find your rhythm during touches
this workout, but continually
Sit-out rotation 6 reps 134
remain focused on form
to ensure you get the most Rest 30 secs
from these diverse and
technical exercises. EXERCISE DURATION PAGE

CIRCUIT 2
Soccer ball
30 secs 116
touches

Squat steps 10 reps 104

Side scissors 10 reps 142

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball
12 reps 130
lateral lunges

Pushup rotation 6 reps 136

Bird dog 12 reps 62

Rest 30 secs

Stability Program 175


POWER PROGRAM
If you’re looking for more force and more speed
in your everyday life, increasing your muscle
command can help. This program boosts
your power and renews your focus on form.

WEEK 1 WEEK 2 WEEK 3 WEEK 4


Get Down,
Cat Be Nimble Can’t Touch This
DAY 1 Get Down Rest
p. 180 p. 183
p. 178

Get Your
Overtaker Can’t Touch This Cat Be Nimble
DAY 2 Mind Right
p. 179 p. 183 p. 180
p. 184

Get Down,
Overtaker Can’t Touch This
DAY 3 Get Down Rest
p. 179 p. 183
p. 178

Get Down, Get Your


Get Off Me Overtaker
DAY 4 Get Down Mind Right
p. 182 p. 179
p. 178 p. 184

Leave It All
Cat Be Nimble Get Off Me
DAY 5 Out There Rest
p. 180 p. 182
p. 186

Get Your Get Down,


Get Off Me Get Off Me
DAY 6 Mind Right Get Down
p. 182 p. 182
p. 184 p. 178

Get Your Leave It All


Cat Be Nimble
DAY 7 Rest Mind Right Out There
p. 180
p. 184 p. 186

176 Power Program


Perform these circuits OBJECTIVE /// to strengthen pace
in order three times EQUIPMENT /// medicine ball
for an effective workout.

GET DOWN,
POWER

EXERCISE DURATION PAGE


CIRCUIT 1

Backward
overhead throws
5 reps 82 GET DOWN
You’ll definitely get down—
Side scissors 45 secs 142
on the ground and with
Spider crawl 30 secs 146 repeated motions—as you
Rest 90 secs
find and develop your rhythm
to each exercise’s movements.
EXERCISE DURATION PAGE
CIRCUIT 2

20 reps
Arm circles 40
each way

Tempo pushups 30 secs 32

Shadow boxing 30 secs 120

Rest 90 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball 17 reps


66
twist per side

15 secs
Lateral crawl 124
each way

Ground & pound 20 secs 128

Rest 90 secs

178 Power Program


OBJECTIVE /// to increase speed Perform these circuits
EQUIPMENT /// medicine ball, plyometric box, in order three times
and kettlebell for an effective workout.

POWER
OVERTAKER EXERCISE DURATION PAGE

CIRCUIT 1
Medicine ball 10 reps
Keep your pace even hip throws per side
76
but strong during these
exercises so you aren’t Box jumps 5 reps 68

overwhelmed—or even Elbow-to-ankle


20 secs 144
overtaken by their demands. lunges

Rest 30 secs

EXERCISE DURATION PAGE

CIRCUIT 2 6 reps
Single-leg squats 112
per leg

20 secs
Side scissors 142
per side

Straight-leg 9 reps
140
rockers per leg

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Kettlebell pulls 20 secs 70

Side-to-side 20 yards
90
shuffle each way

Bird dog 8 reps 62

Rest 30 secs

Power Program 179


Perform these circuits OBJECTIVE /// to develop fluidity
in order three times EQUIPMENT /// dumbbells, kettlebell,
for an effective workout. and medicine ball
POWER

EXERCISE DURATION PAGE CAT BE


CIRCUIT 1

NIMBLE
One-armed
6 reps 138
dumbbell row

Squat jumps 6 reps 98 Be Cat-like quick with how


Single-armed
fast you move from exercise
8 reps 50
kettlebell carry to exercise in each circuit in
this workout—a great push
Rest 90 secs
for your mind and body.
EXERCISE DURATION PAGE
CIRCUIT 2

Handstand
8 reps 74
pushups

Overhead slams 6 reps 78

4 reps
Jumping knees 108
per side

Rest 90 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Elbow taps 12 reps 38

Glute march 12 reps 72

Kettlebell punches 20 secs 42

Rest 90 secs

180 Power Program


POWER

Power Program 181


Perform these circuits OBJECTIVE /// to maximize power
in order three times EQUIPMENT /// medicine ball and heavy bag
for an effective workout.

GET OFF ME
POWER

EXERCISE DURATION PAGE


CIRCUIT 1

This workout is definitely


15 secs
Lateral crawl 124 tough—but you’re tougher.
a side
Everything in these circuits
Medicine ball
6 reps 36 is designed to be diverse but
chest press
demanding to show yourself
Push kicks
5 reps
86 what you’re made of. You can
per side
do anything!
Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 2

Medicine ball 17 reps


66
twist per side

Shadow boxing 20 secs 120

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Plank drop
20 secs 58
to elbows

Inchworm 6 reps 148

20 yards
High skips 126
each way

Rest 30 secs

182 Power Program


OBJECTIVE /// to increase concentration Perform these circuits
EQUIPMENT /// medicine ball, heavy bag, in order three times
and step platform for an effective workout.

POWER
CAN’T EXERCISE DURATION PAGE

CIRCUIT 1
TOUCH THIS Push kicks

Single-hip thrusts
10 reps

6 reps
86

114
Everything involved in this
5 reps
workout is related to defense Pushup rotation 136
per side
and offense in reaching
your goals. Being agile Rest 30 secs

and aggressive in intention


can build confidence in EXERCISE DURATION PAGE

CIRCUIT 2
your movements. Jumping knees 6 reps 108

Medicine ball 6 reps


76
hip throws per side

Squat steps 10 reps 104

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

20 reps
Arm circles 40
each way

20 yards
High skips 126
each way

Ground & pound 20 secs 128

Rest 30 secs

Power Program 183


Perform these circuits OBJECTIVE /// to increase repetition
in order three times EQUIPMENT /// kettlebell, medicine ball,
for an effective workout. heavy bag, and plyometric box
POWER

EXERCISE DURATION PAGE GET YOUR


CIRCUIT 1

Turkish situps

Shadow boxing
6 reps

20 secs
154

120
MIND RIGHT
Every time you push beyond
Heel-to-toe
10 reps 110 your comfort zone, you define
rockers & squats
the new level of your limits.
Rest 30 secs Be resilient in this workout
and keep your mind right for
EXERCISE DURATION PAGE your goals.
CIRCUIT 2

Medicine ball
6 reps 48
situps

Side-to-side 20 yards
90
shuffle each way

5 reps
Push kicks 86
per side

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Medicine ball
6 per side 76
hip throws

Box jumps 5 reps 68

Plank drop
20 secs 58
to elbows

Rest 30 secs

184 Power Program


OBJECTIVE /// to enhance range of motion Perform these circuits
EQUIPMENT /// heavy bag, medicine ball, in order three times
and step platform for an effective workout.

POWER
LEAVE IT ALL EXERCISE DURATION PAGE

CIRCUIT 1
OUT THERE Push kicks

Medicine ball
10 reps

8 reps
86

150
Finishing stronger than you burpees
started is how you’ll go from
Side-to-side 20 yards
ordinary to extraordinary. 90
shuffle each way
Walk away from training
Rest 30 secs
knowing you did your best,
and remember to benchmark
EXERCISE DURATION PAGE

CIRCUIT 2
your progress.
6 reps
One-armed press 44
per side

6 reps
Single-hip thrusts 114
per side

Shadow boxing 30 secs 120

Rest 30 secs

EXERCISE DURATION PAGE


CIRCUIT 3

Backward
10 reps 106
squat steps

Medicine ball 17 reps


66
twist per side

Ground & pound 20 secs 128

Rest 30 secs

Power Program 185


INDEX
Medicine Ball Hip Throws, 76–77 boxing, 27
A Medicine Ball Punches, 30–31 Brazilian jiu-jitsu, 27
ab exercises Medicine Ball Squat Tosses, 122–123 burpees, 150–151
Backward Squat Steps, 106–107 One-Armed Kettlebell Carry, 50–51
Bird Dog, 62–63 One-Legged Weight Drops, 52–53
Carioca, 64–65 Plank Drop To Elbows, 58–59 C
Elbow Taps, 38–39 Plate Drops, 46–47 calf exercises
Floor Press, 34–35 Shadow Boxing, 120–121 Backward Lunges, 102–103
Goblet Carry, 132–133 Side Scissors, 142–143 Backward Squat Steps, 106–107
Inchworm, 148–149 Single-Leg Squats, 112–113 Box Jumps, 68–69
Jumping Knees, 108–109 Sit-Out Rotation, 134–135 Carioca, 64–65
Knee-To-Elbow Touches, 56–57 Tempo Pushups, 32–33 Goblet Carry, 132–133
Lateral Crawl, 124–125 Heel-To-Toe Rockers & Squats, 110–111
Medicine Ball Chest Press, 36–37 Medicine Ball Lateral Lunges, 130–131
Medicine Ball Hip Throws, 76–77 B Medicine Ball Squats, 96–97
Medicine Ball Punches, 30–31 back exercises Medicine Ball Wall Sit, 80–81
Medicine Ball Twist, 66–67 Arm Circles, 40–41 One-Legged Weight Drops, 52–53
One-Armed Kettlebell Carry, 50–51 Bird Dog, 62–63 Push Kicks, 86–87
One-Legged Weight Drops, 52–53 Elbow Taps, 38–39 Running Backward, 100–101
Plate Drops, 46–47 Farmer’s Walk, 152–153 Single-Hip Thrusts, 114–115
Pushup Rotation, 136–137 Ground & Pound, 128–129 Can’t Touch This workout, 183
Shadow Boxing, 120–121 Medicine Ball Squat Tosses, 122–123 Carioca, 64–65
Side Scissors, 142–143 One-Armed Dumbbell Row, 138–139 Cat Be Nimble workout, 180
Sit-Out Rotation, 134–135 Overhead Slams, 78–79 Chasing Air workout, 161
Spider Crawl, 146–147 Sit-Out Rotation, 134–135 chest exercises
Straight-Leg Rockers, 140–141 Backward Lunges, 102–103 Floor Press, 34–35
T-Shirt Curls, 60–61 Backward Overhead Throws, Handstand Pushups, 74–75
Tempo Pushups, 32–33 82–83 Inchworm, 148–149
Turkish Situps, 154–155 Backward Squat Steps, 106–107 Lateral Crawl, 124–125
abductor exercises Bad Intentions workout, 172 Medicine Ball Burpees, 150–151
Push Kicks, 86–87 balance workouts Medicine Ball Chest Press, 36–37
Side Kicks, 92–93 Legs for Daze, 174 Medicine Ball Punches, 30–31
Soccer Ball Touches, 116–117 Rock to the Beat, 175 Medicine Ball Situps, 48–49
agility workout, 172 benefits, 14 Medicine Ball Squat Tosses, 122–123
Arm Circles, 40–41 bicep exercises T-Shirt Curls, 60–61
arm exercises Arm Circles, 40–41 common fighter moves, 16–21
Ground & Pound, 128–129 Kettlebell Pulls, 70–71 elbows #1, 18
Handstand Pushups, 74–75 One-Armed Press, 44–45 elbows #2, 19
Kettlebell Punches, 42–43 T-Shirt Curls, 60–61 jabs, 16
Lateral Crawl, 124–125 Bottoms Up workout, 160 kicks, 21
Medicine Ball Burpees, 150–151 Box Jumps, 68–69 knees, 20

186 Index
concentration workout, 183 elbows #2, 19 Medicine Ball Jumps, 88–89
confidence building workout, 166 equipment, 22–23 Medicine Ball Lateral Lunges, 130–131
control workout, 170 Medicine Ball Squat Tosses, 122–123
cooldowns, 21 Medicine Ball Squats, 96–97
core exercises F Medicine Ball Wall Sit, 80–81
Backward Lunges, 102–103 Farmer’s Walk, 152–153 One-Armed Dumbbell Row, 138–139
Backward Overhead Throws, 82–83 Floor Press, 34–35 Overhead Slams, 78–79
Bird Dog, 62–63 fluidity workout, 180 Platform Step-Ups, 94–95
Box Jumps, 68–69 Foot Fire workout, 171 Running Backward, 100–101
Carioca, 64–65 forearm exercise, 152–153 Side Kicks, 92–93
Farmer’s Walk, 152–153 full-body exercises Side-To-Side Shuffle, 90–91
Glute March, 72–73 Elbow-To-Ankle Lunges, 144–145 Single-Hip Thrusts, 114–115
Handstand Pushups, 74–75 Farmer’s Walk, 152–153 Single-Leg Squats, 112–113
Kettlebell Pulls, 70–71 Goblet Carry, 132–133 Spider Crawl, 146–147
Knee-To-Elbow Touches, 56–57 Ground & Pound, 128–129 Straight-Leg Rockers, 140–141
Medicine Ball Burpees, 150–151 High Skips, 126–127 Tempo Pushups, 32–33
Medicine Ball Hip Throws, 76–77 Inchworm, 148–149 Turkish Situps, 154–155
Medicine Ball Jumps, 88–89 Lateral Crawl, 124–125 Goblet Carry, 132–133
Medicine Ball Squat Tosses, 122–123 Medicine Ball Burpees, 150–151 green tea, 25
Medicine Ball Twist, 66–67 Medicine Ball Lateral Lunges, 130–131 groin exercises
Medicine Ball Wall Sit, 80–81 Medicine Ball Squat Tosses, 122–123 Carioca, 64–65
One-Armed Dumbbell Row, 138–139 One-Armed Dumbbell Row, 138–139 Elbow-To-Ankle Lunges, 144–145
Overhead Slams, 78–79 Pushup Rotation, 136–137 Ground & Pound, 128–129
Plank Drop To Elbows, 58–59 Shadow Boxing, 120–121
Squat Jumps, 98–99 Side Scissors, 142–143
Squat Steps, 104–105 Sit-Out Rotation, 134–135 H
T-Shirt Curls, 60–61 Spider Crawl, 146–147 hamstring exercises
Straight-Leg Rockers, 140–141 Backward Lunges, 102–103
Turkish Situps, 154–155 Backward Squat Steps, 106–107
D Box Jumps, 68–69
deltoid exercises Carioca, 64–65
Elbow-To-Ankle Lunges, 144–145 G Elbow-To-Ankle Lunges, 144–145
Inchworm, 148–149 Get Down, Get Down workout, 178 Glute March, 72–73
Spider Crawl, 146–147 Get Off Me workout, 182 Goblet Carry, 132–133
Turkish Situps, 154–155 Get Your Mind Right workout, 184 Heel-To-Toe Rockers & Squats, 110–111
dexterity workout, 173 glute exercises, 46–47 High Skips, 126–127
Down & Dirty workout, 166 Backward Lunges, 102–103 Inchworm, 148–149
dumbbells, 22 Carioca, 64–65 Jumping Knees, 108–109
Elbow-To-Ankle Lunges, 144–145 Medicine Ball Burpees, 150–151
Glute March, 72–73 Medicine Ball Lateral Lunges, 130–131
E Goblet Carry, 132–133 Medicine Ball Situps, 48–49
eating before/after training, 24 Heel-To-Toe Rockers & Squats, 110–111 Medicine Ball Squats, 96–97
Elbow Taps, 38–39 High Skips, 126–127 Medicine Ball Twist, 66–67
Elbow-To-Ankle Lunges, 144–145 Inchworm, 148–149 One-Armed Dumbbell Row, 138–139
elbows #1, 18 Jumping Knees, 108–109 One-Legged Weight Drops, 52–53
Knee-To-Elbow Touches, 56–57 Platform Step-Ups, 94–95

Index 187
Push Kicks, 86–87 kickboxing, 27 Soccer Ball Touches, 116–117
Running Backward, 100–101 kicks, 21 Squat Jumps, 98–99
Side Kicks, 92–93 kinetic energy workout, 165 Squat Steps, 104–105
Side-To-Side Shuffle, 90–91 Knee-To-Elbow Touches, 56–57 lunges
Single-Hip Thrusts, 114–115 Backward Lunges, 102–103
Soccer Ball Touches, 116–117 Elbow-To-Ankle Lunges, 144–145
Squat Jumps, 98–99 L Medicine Ball Lateral Lunges, 130–131
Squat Steps, 104–105 lat exercises
Straight-Leg Rockers, 140–141 Side Scissors, 142–143
Tempo Pushups, 32–33 Spider Crawl, 146–147 M
Turkish Situps, 154–155 Lateral Crawl, 124–125 Mama Said workout, 170
hand wraps, 22 Leave It All Out There workout, 185 Medicine Ball Burpees, 150–151
Handle It workout, 167 leg exercises Medicine Ball Chest Press, 36–37
Handstand Pushups, 74–75 Elbow Taps, 38–39 Medicine Ball Hip Throws, 76–77
heavy bags, 23 Farmer’s Walk, 152–153 Medicine Ball Jumps, 88–89
Heel-To-Toe Rockers & Squats, Lateral Crawl, 124–125 Medicine Ball Lateral Lunges,
110–111 Medicine Ball Jumps, 88–89 130–131
High Skips, 126–127 Medicine Ball Squat Tosses, 122–123 Medicine Ball Punches, 30–31
hip exercises Overhead Slams, 78–79 Medicine Ball Situps, 48–49
Bird Dog, 62–63 Pushup Rotation, 136–137 Medicine Ball Squat Tosses,
Side Scissors, 142–143 Shadow Boxing, 120–121 122–123
Sit-Out Rotation, 134–135 Side Scissors, 142–143 Medicine Ball Squats, 96–97
hip flexor exercises Sit-Out Rotation, 134–135 Medicine Ball Twist, 66–67
Carioca, 64–65 Soccer Ball Touches, 116–117 Medicine Ball Wall Sit, 80–81
Elbow-To-Ankle Lunges, 144–145 Legs for Daze workout, 174 medicine balls, 23
Jumping Knees, 108–109 lower-back exercises MMA disciplines, 27
Medicine Ball Twist, 66–67 Heel-To-Toe Rockers & Squats, 110–111 Muay Thai, 27
Side Kicks, 92–93 Jumping Knees, 108–109 multivitamins, 25
Soccer Ball Touches, 116–117 Medicine Ball Hip Throws, 76–77 muscle control workout, 160
Side-To-Side Shuffle, 90–91
Single-Hip Thrusts, 114–115
I–J Straight-Leg Rockers, 140–141 N–O
improving strength, power, Tempo Pushups, 32–33 nutrition, 24–25
stability, 14 lower-body exercises
Inchworm, 148–149 Backward Squat Steps, 106–107 oblique exercises
It Takes Balls workout, 173 Heel-To-Toe Rockers & Squats, 110–111 Carioca, 64–65
Jumping Knees, 108–109 Medicine Ball Twist, 66–67
jabs, 16 Medicine Ball Jumps, 88–89 One-Armed Kettlebell Carry, 50–51
judo, 27 Medicine Ball Squats, 96–97 Pushup Rotation, 136–137
Jumping Knees, 108–109 Platform Step-Ups, 94–95 Side Scissors, 142–143
Push Kicks, 86–87 Straight-Leg Rockers, 140–141
Running Backward, 100–101 T-Shirt Curls, 60–61
K Side Kicks, 92–93 Tempo Pushups, 32–33
karate, 27 Side-To-Side Shuffle, 90–91 Turkish Situps, 154–155
Kettlebell Punches, 42–43 Single-Hip Thrusts, 114–115 One-Armed Dumbbell Row,
kettlebells, 23 Single-Leg Squats, 112–113 138–139

188 Index
One-Armed Kettlebell Carry, High Skips, 126–127 Overhead Slams, 78–79
50–51 Medicine Ball Lateral Lunges, 130–131 Plate Drops, 46–47
One-Armed Press, 44–45 Medicine Ball Squats, 96–97 Push Kicks, 86–87
One-Legged Weight Drops, 52–53 Medicine Ball Wall Sit, 80–81 Sit-Out Rotation, 134–135
Overhead Slams, 78–79 Running Backward, 100–101 Straight-Leg Rockers, 140–141
Overtaker workout, 179 Side Kicks, 92–93 Side Kicks, 92–93
Side-To-Side Shuffle, 90–91 Side Scissors, 142–143
Single-Leg Squats, 112–113 Side-To-Side Shuffle, 90–91
P Soccer Ball Touches, 116–117 Side-To-Side Steps, 64–65
pace strengthening workout, 178 Squat Jumps, 98–99 Single-Hip Thrusts, 114–115
pectoral exercises Tempo Pushups, 32–33 Single-Leg Squats, 112–113
One-Armed Kettlebell Carry, 50–51 Turkish Situps, 154–155 Sit-Out Rotation, 134–135
Spider Crawl, 146–147 situps
Plank Drop to Elbows, 58–59 Medicine Ball Situps, 48–49
Plate Drops, 46–47 R Turkish Situps, 154–155
Platform Step-Ups, 94–95 range of motion workout, 185 Soccer Ball Touches, 116–117
plyometric box, 23 repetition workout, 184 soccer balls, 23
post-workout meals, 24 Rock to the Beat workout, 175 Sorry, Not Sorry workout, 164
Power program, 176–185 Running Backward, 100–101 speed workout, 179
Can’t Touch This, 183 Spider Crawl, 146–147
Cat Be Nimble, 180 Squat Jumps, 98–99
Get Down, Get Down, 178 S squats
Get Off Me, 182 Shadow Boxing, 120–121 Backward Squat Steps, 106–107
Get Your Mind Right, 184 shin exercise, 110–111 Heel-To-Toe Rockers & Squats, 110–111
Leave It All Out There, 185 shoulder exercises Medicine Ball Squat Tosses, 122–123
Overtaker, 179 Arm Circles, 40–41 Single-Leg Squats, 112–113
programs. See Power program; Backward Overhead Throws, 82–83 Squat Steps, 104–105
Stability program; Strength Elbow Taps, 38–39 Stability program, 168–175
program Farmer’s Walk, 152–153 Bad Intentions, 172
protein shakes, 25 Floor Press, 34–35 Foot Fire, 171
Push Kicks, 86–87 Ground & Pound, 128–129 It Takes Balls, 173
Pushup Rotation, 136–137 Handstand Pushups, 74–75 Legs for Daze, 174
pushups Inchworm, 148–149 Mama Said, 170
Handstand Pushups, 74–75 Kettlebell pulls, 70–71 Rock to the Beat, 175
Pushup Rotation, 136–137 Kettlebell Punches, 42–43 step platforms, 22
tempo, 32–33 Knee-To-Elbow Touches, 56–57 Straight-Leg Rockers, 140–141
Lateral Crawl, 124–125 strength, 14
Medicine Ball Burpees, 150–151 Strength program, 158–167
Q Medicine Ball Chest Press, 36–37 Bottoms Up, 160
quad exercises Medicine Ball Hip Throws, 76–77 Chasing Air, 161
Backward Lunges, 102–103 Medicine Ball Punches, 30–31 Down & Dirty, 166
Backward Squat Steps, 106–107 Medicine Ball Situps, 48–49 Handle It, 167
Box Jumps, 68–69 Medicine Ball Squat Tosses, 122–123 Sorry, Not Sorry, 164
Carioca, 64–65 One-Armed Kettlebell Carry, 50–51 The Time Is Meow, 162–163
Goblet Carry, 132–133 One-Armed Press, 44–45 Up, Down & Out, 165
Heel-To-Toe Rockers & Squats, 110–111 One-Legged Weight Drops, 52–53 supplements, 25

Index 189
T One-Legged Weight Drops, 52–53
T-Shirt Curls, 60–61 Plate Drops, 46–47
taekwondo, 27 Tempo Pushups, 32–33
Tempo Pushups, 32–33
thigh exercises
Carioca, 64–65 W–Z
Heel-To-Toe Rockers & Squats, 110–111 warmups, 21
Medicine Ball Burpees, 150–151 weight plates, 23
Medicine Ball Lateral Lunges, 130–131 workouts, 26
Time Is Meow, The workout, Bad Intentions, 172
162–163 Bottoms Up, 160
toning muscles workout, 161 Can’t Touch This, 183
training meals, 24 Cat Be Nimble, 180
trapezius exercises Chasing Air, 160
Kettlebell Pulls, 70–71 Down & Dirty, 166
One-Armed Kettlebell Carry, 50–51 Foot Fire, 171
Spider Crawl, 146–147 Get Down, Get Down, 178
Turkish Situps, 154–155 Get Off Me, 182
tricep exercises Get Your Mind Right, 184
Arm Circles, 40–41 Handle It, 167
Backward Overhead Throws, 82–83 It Takes Balls, 173
Floor Press, 34–35 Leave It All Out There, 185
Glute March, 72–73 Legs for Daze, 174
One-Armed Press, 44–45 Mama Said, 170
Spider Crawl, 146–147 Overtaker, 179
T-Shirt Curls, 60–61 Rock to the Beat, 175
Turkish Situps, 154–155 Sorry, Not Sorry, 164
trunk support workout, 167 The Time Is Meow, 162–163
Turkish Situps, 154–155 Up, Down & Out, 165
wrestling, 27

U yoga mats, 23
Up, Down & Out workout, 165
upper-back exercises
Medicine Ball Punches, 30–31
Tempo Pushups, 32–33
upper-body exercises
Arm Circles, 40–41
Elbow Taps, 38–39
Floor Press, 34–35
Kettlebell Punches, 42–43
Medicine Ball Chest Press, 36–37
Medicine Ball Punches, 30–31
Medicine Ball Situps, 48–49
One-Armed Kettlebell Carry, 50–51
One-Armed Press, 44–45

190 Index
I dedicate this book to my son, Brayden Zingano,
the young man who will forever remain my baby.
In so many ways, at different points in our lives,
Brayden has given me the drive, strength, and motivation
to keep moving forward through any and all of life’s challenges.

ABOUT THE AUTHOR


Cat Zingano is a top contending UFC fighter who held world
championship belts in the Ring of Fire and Fight to Win in the
bantamweight and flyweight divisions. She was also the undefeated
flyweight world champion before she moved up to bantamweight.
Cat’s currently a world champion in Brazilian jiu-jitsu, holding a purple
belt in that sport, and as a wrestler in college, she was a two-time
all-American and a two-time national champion. She has wins over
two UFC bantamweight champions (Miesha Tate and Amanda Nunez)
and has fought in nothing but #1 contender or title fights in the last
7 years. Cat lives in San Diego with her son.

ACKNOWLEDGMENTS
I want to thank Loren Landow, Josh Ford, and all my teammates, coaches,
family, friends, and students who have contributed to my success along
the way. Special thanks to my other teammates—editor Christopher Stolle,
designer William Thomas; art director Nigel Wright; photographer Robert
Randall; and models Danyelle Wolf, Paulina Granados, Darrion Caldwell,
Nick Piedmont, and Tarsis Humphreys, the models—for their help in making
my dream of writing a book come true.

About the Author 191


Publisher Mike Sanders
Associate publisher Billy Fields
Acquisitions editor Christopher Stolle
Development editor Christopher Stolle
Book designer William Thomas
Photographer Robert Randall
Art director Nigel Wright
Prepress technician Brian Massey
Proofreader Laura Caddell
Indexer Heather McNeill

First American Edition, 2018


Published in the United States by DK Publishing
6081 E. 82nd Street, Indianapolis, Indiana 46250

Copyright © 2018 Dorling Kindersley Limited


A Penguin Random House Company
17 18 19 20 10 9 8 7 6 5 4 3 2 1
001–308493–March/2018

All rights reserved.


Without limiting the rights under the copyright reserved above, no part
of this publication may be reproduced, stored in or introduced into a
retrieval system, or transmitted, in any form, or by any means
(electronic, mechanical, photocopying, recording, or otherwise), without
the prior written permission of the copyright owner.

Published in the United States by Dorling Kindersley Limited.

ISBN: 978-1-4654-6996-0
Library of Congress Catalog Number: 2017952281

Note: This publication contains the opinions and ideas of its author(s).
It is intended to provide helpful and informative material on the subject
matter covered. It is sold with the understanding that the author(s) and
publisher are not engaged in rendering professional services in the
book. If the reader requires personal assistance or advice, a competent
professional should be consulted. The author(s) and publisher
specifically disclaim any responsibility for any liability, loss, or risk,
personal or otherwise, which is incurred as a consequence, directly or
indirectly, of the use and application of any of the contents of this book.

Trademarks: All terms mentioned in this book that are known to be or


are suspected of being trademarks or service marks have been
appropriately capitalized. Alpha Books, DK, and Penguin Random House
LLC cannot attest to the accuracy of this information. Use of a term in
this book should not be regarded as affecting the validity of any
trademark or service mark.

DK books are available at special discounts when purchased in bulk for


sales promotions, premiums, fund-raising, or educational use. For
details, contact: DK Publishing Special Markets, 345 Hudson Street,
New York, New York 10014 or SpecialSales@dk.com.

Printed and bound in China

All images © Dorling Kindersley Limited


For further information see: www.dkimages.com

A WORLD OF IDEAS:
SEE ALL THERE IS TO KNOW
www.dk.com