The Editors of Men’s Health
Fri, Sep 30, 2011
A fighter’s body should be a streamlined machine, as lean and muscular as it needs to be—no more, no less. That requires efficient training, says mixed martial arts trainer Chad Waterbury, M.S., author of Huge in a Hurry. This cutting-edge workout develops upper-body strength, size, and endurance simultaneously, packing so much exercise into just 15 minutes that you’ll shrink your waistline in the process. And to find out the regimen and training secrets that turned welterweight king Georges St-Pierre into a champion, read The Ultimate Fighter Workout.
Start with 6 reps of each exercise, with no rest between moves. Then do 5 reps of each, and continue to count down until you do 1 of each. If you complete the workout in less than 15 minutes, add a rep to your first set next time—so you’ll start with 7 instead of 6. If you can start with 8 reps and finish in 15 minutes or less, consider yourself ready to rumble.
1 Judo pushup
Start in a modified pushup position, with your hands directly beneath your shoulders and your feet far enough forward that your hips rise. Now lower your body until your chin nearly touches the floor. In a continuous motion, raise your head and shoulders while lowering your hips until they almost touch the floor. Reverse the move to return to the starting position. Want to see more variations of this classic exercise? Then try out these 14 Smart Pushup Improvements.