Brawling in an octagon doesn’t come easy. It is a combination of explosive power, agility, mental astuteness along with aftermath of rigorous exercises. Not long ago the sport was merely a Friday’s night faux pas with bicep curling fighters gulping down beer. As the sport gained ground gradually, it has transitioned into a world-wide sensation with fighters boasting chiseled frames and cut bodies.
Fighters like Conor McGregor are at the summit of fitness and physical prowess, as they pay attention to all aspects of their fitness by incorporating functional compound workouts. Whoever now enters into MMA has to engage in trainings that redefine their outlook altogether while equipping you mentally to handle worst of situations.
Following workout is specifically designed to help you carve your upper body so that your arms, abs, shoulders and back are chiseled to be strong. This upper body workout will definitely help you flaunt the Giant Within this summer.
Target Area: Arms, abs, chest, back, shoulders
Level: Beginner
Frequency: Alternate between the workout and rest day. You should perform this workout at least thrice a week.
Time: 45 seconds
How To Perform The Exercise?
The upper body workout has 3 rounds and each round has to be performed without taking any rest until it ends. You can relax after the completion of each round until you are ready for the following one. Record your workout and rest time so that you know how long it takes for you to perform the full workout.
Round 1
1-Barbell Push Press – 3 times X 6
Dip your knees, holding a barbell at your shoulder level. Straighten your legs suddenly, taking the bar straight overhead. Stay in that position for a few seconds and then lower your arms back to shoulder level. This will account for a single rep.
2-Alternating Medicine Ball Push Up – 3 times X 20 (for both sides)
Assume a push-up stance by placing your left hand on a medicine ball. Start lowering your body until your chest brushes against the floor. Now perform a push-up, rolling over the ball to your left hand. That’s a single rep.
3-Medicine Ball Russian Twist – 3 times X 30 (for both sides)
Stand on the floor in such a manner that your hips and knees are bent at 90 degrees. Hold some weight like a dumbbell, medicine ball, or a weight plate in front of you, while keeping your torso at 45 degree angle with the floor. Now start by twisting your torso as far as you can first to the right and then to the left. This makes on rep.
Rest – 2 minutes
Round 2
1-Weighted Chin Ups – 3 times X 8
Hold onto a chin-up bar, hand shoulder-width apart, feet off the floor. Now start pulling your body upwards by squeezing the shoulder blades so that your chin is raised above the bar. Slowly go back to the starting position by undoing the whole move. This would account as one rep.
2-Dumbbell T-Push Up – 3 times X 10 (for both sides)
Assume a push-up position by holding a dumbbell in one hand. Carry out a single simple push-up, going back to the starting position. Flex your body 90 degrees extending your hand with the dumbbell towards the ceiling, so that your body forms a distinctive T shape. Now slowly go back to the starting position. This would be one rep. Perform 5 reps on one side and shift the dumbbell to the other hand and perform 5 reps again.
3-Medicine Ball Slam – 3 times X 15
Hold a medicine ball straight overhead. With great force throw the ball towards your feet, holding it back again when it raises off the floor. This would be one rep. Perform the reps quickly, contracting your abs when throwing the ball down.
Photo: RDX MBR Medicine Ball 
Rest – 2 minutes
Round 3
1- Alternating Dumbbell Bench Press – 3 times X 20 (for both sides)
Lay down on a bench with your back flat holding dumbbells at both sides of the chest. Now extend your one arm up straight ahead and then lower it back to the starting position. Follow the same move with the other hand. That’s one rep.
2- Towel Barbell Curl – 3 times X 10
Hold a barbell in your hands with a towel wrapped around it, standing in an upright position. The towel is meant to challenge your grip on the barbell. Lock your elbows to the side, start lifting the bar until the elbows bent fully. Now go back to the starting position. This would make one rep.
3 -Medicine Ball Woodchop – 3 times X 16 (for both sides)
Hold a medicine ball above your left shoulder, standing in an upright position. Dynamically move downward towards your right in a manner similar to as if you were chopping a tree, pivoting your feet accordingly. Keep stooping until the medicine ball goes below your right knee. Now slowly go back to the starting position. That’s a single rep. Carry on 8 reps for one side and then switch to the other.
