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Fight Round Circuit Training
Want a program that will increase your stamina, power, strength, conditioning, and your physique? Well than this Ultimate Fighting inspired workout is for you. Complete the circuit (non-stop exercises) for 5 minutes 30 seconds for 2-6 sets. Just add sets, as well as weight and intensity, each week to get into fighting shape.
Mon/Wed/Fri/Saturday (Circuits for large muscle groups)
Tuesday/Thursday (abs)
Monday
Chest
• Kettlebell One-hand Swing (10 reps per hand)
• Swiss Ball One Armed Dumbbell Press (20 reps per hand)
• Standing Cable Chest Press Squat (10 per side) (low cable pulley)
• One Armed Barbell Squat and Punch (10 per side)
• Kettlebell Two-hand Swing (20 reps)
• Standing Cable alternating Chest Punch (20 reps) (low cable pulley)
Cardio (optional): two mile run
Tuesday
Tri-Set
Abs
20 reps per exercise
3-5 sets
• Cable Kneeling cable (rope) Wood chop
• Bench Dumbbell Leg Lift
• Two point plank (one-arm up/opposite leg up) (as long as possible)
Cardio: Distance Sprints, 2- half laps, 2- laps, 2- 2 laps
Wednesday
Back
• Kettlebell Snatch (10 per arm)
• Sandbag or Kettlebell Deadlift (20 reps)
• Renegade Row (10 per side)
• Cable Squat Row (20 reps) (pulley at bottom)
• Bulgarian Squat (15 reps)
• Kettlebell One arm row
Cardio (optional): 6 mile slow run
.
Thursday
Super-Set
3-5 sets
Abs
• Barbell Torque Rotation (barbell with the side up loaded with weight) (lock out arms with hands on the top of one side and twist) (10 reps per side)
• Decline Explosive Crunch (20 reps)
Cardio: Hill Sprints (1 min. sprints/1 min. walk) 20-30 min
Friday
Shoulders
• Hang Power Clean (20 reps)
• One-hand kettle bell high pull (5 reps per arm)
• Kettlebell Military Press (5 reps with one arm)
• Overhead Barbell Squat (10 reps)
• Dumbbell Shrug (20 reps)
• Bench Jump (20 reps)
Cardio (optional): Bike- 3 miles
Saturday
Triceps/Biceps
• Smith Machine Close Grip Bench Press (5 reps)
• Barbell Curl (5 reps)
• One armed Reverse press down (20 reps)
• High Pulley Cable Biceps Curl (20 reps)
Cardio: Time Sprints- 1 min. sprint/1 min. walk
Want a program that will increase your stamina, power, strength, conditioning, and your physique? Well than this Ultimate Fighting inspired workout is for you. Complete the circuit (non-stop exercises) for 5 minutes 30 seconds for 2-6 sets. Just add sets, as well as weight and intensity, each week to get into fighting shape.
Mon/Wed/Fri/Saturday (Circuits for large muscle groups)
Tuesday/Thursday (abs)
Monday
Chest
• Kettlebell One-hand Swing (10 reps per hand)
• Swiss Ball One Armed Dumbbell Press (20 reps per hand)
• Standing Cable Chest Press Squat (10 per side) (low cable pulley)
• One Armed Barbell Squat and Punch (10 per side)
• Kettlebell Two-hand Swing (20 reps)
• Standing Cable alternating Chest Punch (20 reps) (low cable pulley)
Cardio (optional): two mile run
Tuesday
Tri-Set
Abs
20 reps per exercise
3-5 sets
• Cable Kneeling cable (rope) Wood chop
• Bench Dumbbell Leg Lift
• Two point plank (one-arm up/opposite leg up) (as long as possible)
Cardio: Distance Sprints, 2- half laps, 2- laps, 2- 2 laps
Wednesday
Back
• Kettlebell Snatch (10 per arm)
• Sandbag or Kettlebell Deadlift (20 reps)
• Renegade Row (10 per side)
• Cable Squat Row (20 reps) (pulley at bottom)
• Bulgarian Squat (15 reps)
• Kettlebell One arm row
Cardio (optional): 6 mile slow run
.
Thursday
Super-Set
3-5 sets
Abs
• Barbell Torque Rotation (barbell with the side up loaded with weight) (lock out arms with hands on the top of one side and twist) (10 reps per side)
• Decline Explosive Crunch (20 reps)
Cardio: Hill Sprints (1 min. sprints/1 min. walk) 20-30 min
Friday
Shoulders
• Hang Power Clean (20 reps)
• One-hand kettle bell high pull (5 reps per arm)
• Kettlebell Military Press (5 reps with one arm)
• Overhead Barbell Squat (10 reps)
• Dumbbell Shrug (20 reps)
• Bench Jump (20 reps)
Cardio (optional): Bike- 3 miles
Saturday
Triceps/Biceps
• Smith Machine Close Grip Bench Press (5 reps)
• Barbell Curl (5 reps)
• One armed Reverse press down (20 reps)
• High Pulley Cable Biceps Curl (20 reps)
Cardio: Time Sprints- 1 min. sprint/1 min. walk
