Start in a modified push-up 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.
2 Assisted Chin-Up
Stand on a bench beneath a chin-up bar. Grab the bar using an underhand, shoulder-width grip. Cross your ankles behind you, with the toes of one foot resting on the bench. Hang from the bar with your arms straight and knees bent. Pull your chest to the bar, pause, slowly lower yourself, and repeat.
3 Inverted Shoulder Press
Place your feet on a bench and your hands on the floor, shoulder-width apart. Raise your hips so your torso is nearly perpendicular to the floor; your arms should be straight and your hands directly beneath your shoulders. Bend your elbows and lower your body until your head nearly touches the floor, and then push back to the starting position.
4 Upright Power Row
Stand holding a pair of dumbbells in front of your thighs, palms toward your body. Lean forward slightly from your hips. This is the starting position. Pull the weights up and to your sides as you straighten your torso, turning your palms toward each other on the way up. Reverse the movement to return to the starting position.
Build a killer body with this MMA routine
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, author of Huge in a Hurry (R242, kalahari.com). This month’s workout develops upper-body strength, size, and endurance simultaneously, packing so much exercise into 15 minutes that you’ll shrink your waistline in the process.
Start with six reps of each exercise, with no rest between moves. Then do five reps of each, and continue to count down until you do one 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 seven instead of six. If you can start with eight reps and finish in 15 minutes or less, consider yourself ready to rumble.