Get Ready To Roll With The Punches: Conor McGregor’s Pro Warmup


Kirsten Macnab |

Don’t let your body take a punch and warm up with this boxing pro’s workout!

Time: 13 minutes
Workout days: Warm up with it.
Rest days: Do it whenever it’s most convenient

DIRECTIONS:
Do the exercises as a “flow.” Start with the first move, hold it for the allotted time, and move directly to the next. Continue until you’ve completed all five.

PRO TIPS:
Breathe deeply throughout. Deep breaths help relax tight muscles. Don’t worry if you can’t get into a position – just stretch as deeply as you can while maintaining good form.

1. Flexion Gapping
0916 BOB Workouts
Kneel with your hands on the floor. Place your left ankle behind your right knee. Sit as low as you can, and move your hips side to side very slightly. Do this for time; switch legs and repeat. Time: 1 minute per side.

2. Low Lunge
0916 BOB Workouts

Put your left leg forward with your right leg stretched behind you in a lunge position. Lean forward with your right hand on the floor and left hand near your foot, your elbow pressing your left knee outward. Push your hips towards the floor, feeling the stretch in your hips. Hold for time. Switch sides and repeat. Time: 1 minute per side.

3. Low Lunge

0916 BOB Workouts

Assume a side lunge position with your right knee bent and left leg outstretched to your side. Lean forward and place your hands on the floor. Sink into the stretch, pushing your hips toward the floor as low as you can. Hold the position for time; then switch sides and repeat. Time: 1 minute per side.

4. Deep Toe Squat

0916 BOB Workouts

Assume a squat position with your feet close together, heels elevated slightly and fingers on the floor for balance. Hold for time. You should feel the stretch in your hips, ankle and lower back. Time: 1 minute.

5. Hinge Hold to Deep Squat

0916 BOB Workouts 0916 BOB Workouts

With your legs straight, hinge at your hips and lower your torso while keeping your back straight. You’ll feel your hamstrings stretch. Hold the position for 5 seconds. Drop your butt and descend into a deep squat, with your torso as straight as possible. Hold the position for 5 seconds. Reverse the move and repeat 10 times. Spend the rest of the time in a deep squat, using your elbows to push your knees outward. Time: 4 minutes.

6. Dead Hang

0916 BOB Workouts

Hold a pull-up bar using an overhand grip; flex your abs and glutes. Hang, breathing in and out deeply. You should feel the stretch in your lats. Time: 1 to 2 minutes.

The Hit Man: There’s power in McGregor’s fists and feet. What’s it like to be hit by McGregor?

1.THE PUNCH
His punches can land with the force of a jack hammer – times 11.

2. THE KICK
His kicks can bite with an impact similar to the snapping jaws of a crocodile.

3. THE SPINNING KICK
His spinning kicks can rotate faster than a helicopter’s rotor blades.

READ MORE ON: boxing conor mcgregor fighting workout