This is my BEST BODYWEIGHT WORKOUT EVER!
I am back with another 5 Station “Refuse to Lose” workout and this time it’s a Bodyweight Only circuit.
I tool my fighters through this BEAST of a circuit and they refused to lose and finished it, even after their BJJ class.
This workout was inspired by a Jens Pulver workout I read about over 6 years ago and I know many trainers have used this training set up to train their UFC and pro fighter.
I created it more for my combat athletes but quickly realized that anyone can do these workouts and get AWESOME results.
This workout has 5 stations all focusing on different aspects and the exercises at each station are performed for 5 minutes straight. Some stations are rep based and others are timed based.
So you will need a GymBoss Timer or something similar
CLICK HERE TO PURCHASE YOUR GYMBOSS TIMER
Complete all 5 stations one after the other with 2-minute break in between. Go though each station only once. The workout should take no longer than 35 minutes with 25 min work time.
Make sure you warm up prior and stretch after this session.
And finally FINISH THE CIRCUIT AND REFUSE TO LOSE!
This 5×5 Station workout focuses on 5 aspects:
• MMA Station
• Upper Body
• Lower Body
• Core Strength
• Cardio – Burpees
Round 1 – MMA (5 Minutes)
Perform each exercise for 60 seconds with no rest in between
1. Shadow Boxing
2. Speed Push Ups
3. Wrestlers Lunge
4. Sit Thrus (Kickouts)
5. Sprawls
Round 2 – Upper Body (5 Minutes)
Perform 10 reps total (5 per side) of the following exercises one after the other for 5 minutes
1. Pike Push Ups
2. T-Raise Push Ups
3. Plank Builds
4. Side to Side Push Ups
5. Close Grip Push Ups
Round 3 – Lower Body (5 Minutes)
Perform each exercise for
10 reps each for 5 minute straight
1. Jump Squats
2. Reverse Lunges
3. Prisoner Squats
4. Jumping Lunges
5. Side Step Squats
6. Meet the Queens
Round 4 – Abs (5 Minutes)
Perform each exercise for 45 sec followed by 15 sec rest
1. Spring Ups
2. Russian Twists
3. V-Ups
4. Flutter Kicks
5. Abs In and Outs
Round 5 – Cardio (5 Minutes)
Perform each exercise for 45 sec followed by 15 sec rest
1. One Arm Burpees
2. Wide Leg Burpees
3. Side Burpees
4. Mountain Climber Burpees
DOWNLOAD MY BEASTMODE BODYWEIGHT PROGRAM FOR FIGHTERS HERE
