3 Killer MMA Workout Tips

Strength and conditioning for MMA is an evolving science, getting more detailed as the popularity of the UFC and mixed-martial arts grows. Like all sports, MMA athletes must dedicate themselves to workouts that will take them to the highest level of physical fitness possible.

To make sure you're achieving your full potential as a fighter, make sure you utilize these 3 MMA workout tips in your strength and conditioning program.


Tip #1 - Follow a Program

If you're not following a program, you could simply be spinning your wheels. The worst thing you can do is go to the gym and say to yourself, "OK, now that I'm here, what am I going to do?"

If you're serious about being an MMA fighter, then you must have a strength and conditioning program that's laid out for at least the 8 weeks leading up to your fight. If you don't have a fight lined up, then you must think about what you need to improve and focus on those aspects of your game.


Tip #2 - Maximize your Efficiency in the Weight Room

As a mixed-martial artist, you've got to train jiu-jitsu, boxing, kickboxing, muay thai, wrestling, and put them all together into MMA at the very LEAST. This doesn't leave you a ton of time to work on strength.

So you've got to get the most bang for your buck in the little time that you do have.

In your strength program, you can do so by training full body workouts focused on movement patterns. Think squat, lunge, deadlift, push, pull, and twist instead of chest, biceps, quads, hams, back, etc.

Hitting the full body with different movement patterns two days a week will allow you to make progress in your routine without over training. Here's an example of a 2 day split:

Day 1: Reverse lunge - Bench press - Woodchop - Arnold press - Reverse Curl
Day 2: Squat - Chinup - Romanian deadlift - 1-arm row - Skull crusher

You could do these workouts on Monday and Thursday to develop your strength and power.

The repetition range you use will depend on your goals, if it's muscular endurance, then choose 10-12 reps, if you're going for pure strength, you can get down to 3-5 reps. A good balance is between 7-8 reps per set. The lower the reps and heavier the weight, the more rest you generally want to take.


Tip #3 - Use a Medicine Ball for Conditioning Circuits

By far the best tool for developing MMA specific power is the medicine ball, since you can throw the ball as hard and fast as you can in rotational movements that heavily involve the core. Integrating the medicine ball will allow you to develop knockout power with your strikes, as well as explosive take down ability.

Exercises like the side toss and chop toss will have you (and your opponents and sparring partners) feeling a difference after only a few weeks.

Unfortunately, many people do these exercises completely wrong, in terms of reps, weight, and form.

To see how you can integrate medicine ball exercises into your MMA strength and conditioning program, click the following link: How to Use Medicine Balls in Your MMA Workout Program

Apply to be a UFC Fighter: The Official Fighter Hiring System of the UFC

ATTENTION Fighters: The UFC now has an Official Hiring System in place.
Now you can Apply directly to be a UFC Fighter. Just go to the special website and Upload your resume, photo, video resume. 


For more info go to "The Ultimate MMA Forum" and register. The Special topic with the special hiring website is only able to be viewed by members of the forum. You can sign in with your Facebook accounts or just register normally.

Funny MMA Poem! Lol

I posted this poem in our new forum "The Ultimate MMA forum" and I though I should share it with you all lol

Many fighters will humble, as the time passes
while some of the others become Mixed Martial Asses
The Octagon is where amateurs want to be
until they get rocked with a Mixed Martial Arts Knee
When the fists get to flying and the kicks get to hittin
the crowd start to rumble as you get your ass kickin
There's a time and a place for anger and rage
But unless you train hard, stay your ass out the cage!

Please Leave a Comment :)

MMA Training : Ultimate 8-Week HIIT Trainer

Better results in less time. What's not to love about HIIT training? By: Jim Stoppani The Ultimate 8-Week HIIT-For-Fat-Burning Program As far as cardio training goes, high-intensity interval training, a.k.a. HIIT training, has been exactly that among serious fitness enthusiasts-a big hit. HIIT training has nothing to do with becoming a Mafia assassin, although your body fat may feel like you finally have it in the crosshairs. This novel form of cardio intersperses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace) or complete rest. This style is a departure from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30 to 60 minutes. With HIIT, you'll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all's said and done is better results in less time. HIIT was developed decades ago by track coaches to better prepare runners. At the time it was known by the oh-so-catchy name of "Fartlek" training, the conjoining of the Swedish words for speed (fart) and play (lek). So it means "speed play," which is a good description of HIIT training. Growing Body Of Evidence HIIT has crossed over to the fitness industry due to beneficial results established through both anecdotal reports and published research studies. In fact, studies comparing HIIT to continuous steady state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete. One of the first studies to discover that HIIT was more effective for fat loss was done in 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada).  They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program. The research has continued along the same lines: DROP 2% BODY FAT IN 8 WEEKS A 2001 study from East Tennessee State University demonstrated similar findings with subjects who followed an 8-week HIIT program (subjects dropped 2 percent in percent body fat) as compared to those who followed a continuous steady-state program (subjects had no percentage drop in body fat) on a treadmill.   LOSE 6 TIMES MORE BODY FAT A study from Australia reported that females following a 20-minute HIIT program, consisting of 8_second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate. The major reason that HIIT works so well to drop body fat to a greater degree than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT: NO REST FOR YOUR METABOLISM A 1996 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.   LOSE 100 MORE CALORIES In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those whole performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.   INCREASE FAT LOSS BY 10% The 2001 East Tennessee State University study mentioned above also found that subjects following the HIIT program burned almost 100 more calories per day during the 24 hours after exercise. In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production: FAST BURNING MUSCLE The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects' muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.   DECREASE YOUR FAT ENZYMES  A study from the Norwegian University of Science and Technology (Trondheim), reported that subjects with metabolic syndrome who followed a 16-week HIIT program had a 100 percent greater decrease in content of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise.   30% INCREASE IN OXIDATION  A 2007 study in the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30-percent increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation. And yet another way that HIIT appears to work has to do with getting the fat to where it will be burned away for good: USE MORE FAT FOR YOUR WORKOUT FUEL  A new study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat. Researchers reported that 6 weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent. Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting. But Is HIIT A Hit For Bodybuilders? In a word, yes. While many bodybuilders and trainers argue that going slower and longer with cardio is best to burn fat and protect muscle mass, the opposite appears to be true. Cardio done at a higher intensity for a shorter period of time will not only help you maintain your muscle, but can actually help you build muscle mass. When you train at a slow and steady pace for a longer period of time, you are training your muscle fibers to be more aerobic and have greater endurance. Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel. But even if you think of this from a common sense perspective, it makes perfect sense. Stating that slow and steady cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 5 pound dumbbells for 30 minutes straight will build more muscle than curling 40 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See, the higher-intensity workout clearly builds muscle better. If you think about it, weightlifting is actually a form of HIIT! The research backs this up: HIIT THE BETA-ALANINE FOR MASSIVE MUSCLE GROWTH  One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a 6-week HIIT program (done for 15 minutes per day at a ratio of 2:1 for exercise-to-rest, 3 days per week) while supplementing with beta-alanine gained over 2 pounds of muscle—despite no weightlifting during the program. INCREASE YOUR TESTOSTERONE BY 100% WITH HIIT TRAINING  In another study, New Zealand researchers had competitive cyclists complete 4 weeks of HIIT training involving 30-second sprints on a stationary cycle separated by 30 seconds of rest. One group sprinted with high resistance on the pedals, making it harder to pedal, while the other group used a lighter resistance, which was easier to peddle. Both groups peddled as fast as they could during the 30-second sprints. They found that the men peddling at the highest resistance increased their testosterone levels by almost 100 percent, while the group peddling at a lighter resistance only increased test levels by about 60 percent. Since testosterone is critical for boosting muscle size and strength, this means that doing HIIT with greater resistance can aid muscle growth and strength. HIIT also helps you to maintain your sanity by getting you done with cardio quicker. I can't think of anything more monotonous than being stuck on a treadmill, stairmaster, stationary cycle, or elliptical machine for a good 30 minutes straight!  With HIIT the intensity bursts may be more grueling, but they are short and challenging. That makes the workout more "fun" and makes it over quicker. Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight. So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time. The Beginner-To-Advanced 8-Week HIIT Program The following program can take you from HIIT beginner to HIIT stud in 8 short weeks. It starts with a work:rest ratio of 1:4 in Phase 1 for a total workout time of just under 15 minutes. Phase 2 bumps up the amount of time in the "work" phase, bringing the ratio up to 1:2 and the total workout time to 17 minutes. In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The total workout time increases to 18.5 minutes. Finally, in Phase 4, the rest ratio is cut in half again, raising the ratio to 2:1 and the total time at 20 minutes. This will put you in the advanced ranks for HIIT. The suggested time of each phase is just that—suggested. If you need to spend more than two weeks at a particular phase before moving up, go for it. Ditto if a phase seems too easy and you want to jump right up to the next phase. You can do these workouts using tools, such as a jump rope, or simply doing jumping jacks, or sprinting, or working on a stationary cycle. Use your imagination. Just follow the work-to-rest intervals as indicated. Phase 1 (1:4): Weeks 1-2 Time Activity 15 seconds High-Intensity Exercise 60 seconds Rest or Low-Intensity Exercise Repeat another 10 times, followed by a final 15-second high-intensity blast. Total time: 14 minutes Get A Printable Log Of Phase 1 (1:4): Weeks 1-2.  Printable Page PDF Document Phase 2 (1:2): Weeks 3-4 Time Activity 30 seconds High-Intensity Exercise 60 seconds Rest or Low-Intensity Exercise Repeat another 10 times, followed by a final 30-second high-intensity blast. Total time: 17 minutes Get A Printable Log Of Phase 2 (1:2): Weeks 3-4.  Printable Page PDF Document Phase 3 (1:1): Weeks 5-6 Time Activity 30 seconds High-Intensity Exercise 30 seconds Rest or Low-Intensity Exercise Repeat another 11 times, followed by a final 30-second high-intensity blast. Total time: 18.5 minutes Get A Printable Log Of Phase 3 (1:1): Weeks 5-6.  Printable Page PDF Document Phase 4 (2:1): Week 7-8 Time Activity 30 seconds High-Intensity Exercise 15 seconds Rest or Low-Intensity Exercise Repeat another 25 times, followed by a final 30-second high-intensity blast. Total time: 20 minutes Get A Printable Log Of Phase 4 (2:1): Week 7-8.  Printable Page PDF Document

Leave a comment and tell me what you think :)

Article Sourec: Bodybuilding.com

MMA Ranking System for the New Forum!

I wanted to make the New Ultimate MMA Forum as fun and interactive as possible for everyone so I created a ranking system to reward you for posting in our forum! So when you reach the amount of posts shown below, your user name will be labeled  with a rank and symbol for everyone in the forum to see every time you post! 

Backyard Brawler - 1  Forum Posts - No Stars
Amateur - 15 Forum Posts - No Stars

Bantamweight - 25 Forum Posts - No Stars
Bantamweight Champ  -50 Forum Posts - No Stars

Featherweight  - 75 Forum Posts - No Stars
Featherweight Champ  -100 Forum Posts *

Lightweight  - 150 Forum Posts
Lightweight Champ  -200 Forum Posts **

Welterweight  - 250 Forum Posts
Welterweight Champ  - 300 Forum Posts ***

Middleweight  - 450 Forum Posts
Middleweight Champ  - 500 Forum Posts ****

Light Heavyweight  - 550 Forum Posts
Light Heavyweight Champ - 600 Forum Posts *****

Heavyweight - 650 Forum Posts
Heavyweight Champ - 700 Forum Posts *****

P4P King - 1000 Forum Posts 

Also, I will be posting more training tips soon. I just been working hard on this new forum and a bunch of other things to help you with your MMA Training needs. Join the forum today and start posting! Thank you.

UPDATE: The Ultimate MMA Forum!

Hey everyone!


I'm here to let you know that the NEW Ultimate MMA Forum is up and ready for you to start going discussion crazy! I added a bunch of sick/awesome features so you can all enjoy yourselves!

Go check it out! Just click on the picture above or go to the top of the page and click on "ULTIMATE MMA FORUM" and register as a new user and start posting! I hope you like it.

The Importance of Following a Professional Strength and Conditioning MMA Training Program

UFC Fighters are able to outlast almost any challenge you put in front of them because of their high level of fitness, a level of fitness that you can achieve no matter who you are. Think about it...If you go into your fight fully trained like a professional fighter while your opponent has been training like shit with a mediocre training program from a mediocre trainer and gym, who do you think has the advantage?

When you know you have a fight coming up or that you want to be in top shape to defend yourself  in any fight you need to be following a well laid out professional  full fledged MMA training program. You need a program created by a professional that gets you in top fighting shape within a few months to make sure you don't go down easy!

What a Professional MMA Training Program Brings to the Table


1. A strategically laid out training regimen

When a professional trainer creates your training regimen you can be sure that you will know exactly when to train and how to train the right way to get the best results, professional results fit for a UFC Fighter. Many MMA gyms train you with mediocre regimens that don't do much for an MMA fight. If you want to fight MMA you have to be serious about your training regimen and get the best training possible.

2. Supreme Strength 

When you train like a Pro you get the results of a Pro. Following a professional MMA training program will give you supreme strength to over power your opponent in the cage or in self defense. It gives you a huge advantage over someone who just trains with a normal trainer.


3. Supreme Conditioning

Conditioning is the grand daddy of MMA. When you train using a professional MMA training strength and conditioning program you can be confident that you will be able to outlast any amateur or rookie fighter that comes your way, and if you're a pro you will be able to match or even surpass your opponents conditioning levels. I can't stress the importance of a professional training regimen enough. We all know that if you can't last 3-5 rounds in the cage without gassing out then you are doomed to lose and probably a good ass kicking.


4. A professional MMA trainier

The greatest benefit of using the training regimen of a professional is that a pro trainer has trained many pro fighters from all over the world including fighters from the UFC. How great would it be to be able to say "I use the strength and conditioning program that UFC fighters use to perform at top level" 

To sum it up...If you're serious about training for MMA, self defense, or getting in shape like the pros then you should be using a professional MMA training strength and conditioning program. 

Click here to see a video presentation with tips from pro MMA trainer Eric Wong if you want to know more about the professional MMA strength and conditioning training program that you can use that has been used to train many pros from around the world including UFC fighters. 

Click here to see the testimonials of fighters just like you that have actually used the program

MMA Training Strength and Conditioning Circuit for Teens

MMA Training - Here's a muscle toning MMA Training Strength and Conditioning Circuit for teens that will help you prepare for MMA or self defense. Teens now days are as much into MMA training as adults are and they always ask me, what kind of strength and conditioning workouts they can do since they can't really do all the workouts we do, so here we go. Enjoy and Train hard.

Push up and Squat Circuit

In this circuit you will start with a warm up. Warming up is important because it helps get your body ready for the workout and it helps keep you from getting injured. Think of your body as rubber band, If you work out while your body is cold, it will snap, but if your muscles are warmed up then you will be able to have full range of motion.


What does this circuit do?

This circuit will improve your cardio and allow you to push forward more explosively for a longer period of time during a fight. It will make you stronger and help you build muscle in your legs, chest and arms. Its a full body workout. If you are doing this MMA Training Circuit regularly and your friends or opponents aren't...then they ware in for a surprise ;)

The Warm Up (This warm up is very simple and short)

• 1 Minute of jumping jacks without stopping
• Rest for 30 seconds
• 1 Minute of jumping jacks without stopping
• Rest for 30 seconds

The First Circuit

Continue doing these two exercises for 1 minute without stopping

• Do 10 air squats (do them fast but with good form)
• Then drop and do 5 hindu push ups
• Then start at the air squats again
• Do this for 1 Minute
• Then rest for 1 minute

After you rest for 1 minuter start the circuit over again. You will repeat this circuit 3 times with 1 minute rests in between. The goal is to be able to work your way up to doing this circuit 5 times in a row with 1 minute rests in between.. Some of you might only be able to do the circuit only one or two times at first, that's ok,  just keep pushing forward and in time you will be able to do it 3 times or even 5 times without gassing out.

Do this circuit 3 times a week but don't do it 3 days in a row, do it every other day. Your body needs rest so your muscles can grow and get stronger. This circuit is very difficult, but it's worth it and it will get you strong and fit.

Here's a video with a sample of the adult version of the circuit by UFC Welterweight Champion GSP

By The Ultimate MMA Trainer

How to Use the Heart Rate Method to Prevent Over Training

Over training sucks.

Not only are you tired, less powerful, and weaker, you're generally also moody and maybe even depressed, you tend to get sick easier, and you don't recover at all from workouts, meaning your progress will plateau.

If you've ever been in a chronic state of overtraining, you know how bad it is.

If you've never been there, you don't want to experience it.

But there is a difference between chronic overtraining, and just being spent from working hard.

Chronic overtraining takes time to get into, and time to get out of.

If you're spent from just training hard, you're ready to go the next day after some good food and rest.

So here's a simple method you can use to detect and prevent over training syndrome early, based on your resting heart rate.

To measure your resting heart rate, follow these steps:

1. I like to get up, hit the john, go downstairs, then I sit at the table, take a few deep breaths, then track my pulse over 60 seconds. If you do it for less time, you run into more error.
2. Whatever this number is (mine's usually around 56), write it down on a calendar.
3. Make sure you do the same routine every morning.

Now, if you notice that your resting heart rate suddenly starts climbing daily, like if mine went to 58, then 59, then 61, where it was relatively stable before, you might want to back off and take a good rest day, get a good night's sleep, do some relaxing activities, and eat well, making sure you get good quality fats in all day.

A couple of beats up or down isn't a big deal, but once you get to 4 beats or more, you'd better pay attention.

This will generally happen before you start getting other physical or mental symptoms, so it'll help you nip overtraining in the bud.

You might even need a couple of easy days. Go for long walks or something, just don't exert too hard.

Of course, this doesn't apply to you if you're not training, because this will just show your heart is getting deconditioned.

This whole routine takes you just over a minute to do, but that minute you spend every day is well worth it if you end up avoiding a chronic overtraining state, which could take you weeks to get out of.

What's actually happening is that if you're training too hard, like doing too much volume in your workouts, or trying to go too hard all the time without proper recovery (nutrition, sleep), or even if you're training normally then suddenly something really stressful happens in your life, your sympathetic nervous system gets overworked, it's not your muscles.

If the sympathetic nervous system (SNS) is constantly activated without proper rest, it creates a new 'set-point' where it stays elevated even when it's not supposed to.

The shitty thing is that when the SNS is active, your muscles don't recover, your immune system gets depressed, sleep gets worse, and more wonderful things.

So if you're a serious fighter and you're training hard, use this free and easy tool to keep you in top shape, all year round.

Train smart,

By Eric Wong, BSc, CSCS

ps. This is all from my Ultimate MMA Strength and Conditioning Program.

Because of the the way the program is designed, you likely won't even come close to overtraining, you'll just continue to get stronger and more powerful and increase your chances of dominating your opponents...

3 Tempo Secrets for Ultimate MMA Conditioning

Reading stuff on the net - I've seen a lot of coaches say something to the effect of, "Tempo doesn't matter, just try to lift the weight as fast as possible."

Unfortunately, this type of blanket statement always leaves out some critical info, and can diminish the results you get from training. Now in my training manuals and most others you'll come across, tempo is written with 3 digits, eg. 213. Here's what this means (we'll use the Bench press as our example exercise):

Choosing the Right Tempo for  Ultimate MMA Conditioning

2 - 2 second eccentric, meaning you lower the weight to your chest for 2 seconds.

1 - 1 second pause, meaning you pause the weight at your chest for 1 second.

X - explosive concentric, meaning you push the bar up as quickly as possible.

Now that you know exactly what tempo is and how it's prescribed, here are 3 secrets to choosing the proper exercise tempo for your goals:

Tip #1 - Minimize the eccentric tempo to minimize soreness (eg. 101)

Muscular damage happens mainly due to micro-trauma that occurs during the eccentric phase of the muscular contraction. So if you minimize the amount of time you're doing the eccentric, you're going to minimize your soreness.

Now regardless of your tempo, whenever you introduce a new exercise that you're not used to into your routine, you're probably going to get a little sore. But once you've become adapated, slow eccentrics will result in more soreness, while faster eccentrics will reduce soreness - which is great for fighters.

Tip #2 - Lift explosively to stimulate the high threshold fast twitch muscle fibres (eg. 10X)

Lifting explosively will develop your fast twitch muscle fibres and improve your power. This is where most coaches say, "Just lift as fast as possible, regardless of how fast the bar is moving." 

When you've got a heavy load on the bar, you're going to be working hard, but the bar won't be moving too fast. This is OK, you're still stimulating the fast twitch fibres.

But you also want to train with lighter weights at a fast tempo, so you develop the velocity component more, helping you build both your strength and explosiveness.

Tip #3 - Lift slower to stimulate the slow twitch muscle fibres (eg. 202)

Slower tempos are often ignored by many coaches and athletes alike. The benefit to slow tempo training is hypertrophy of your slow twitch muscle fibres.

You may be thinking "Why would I want bigger slow twitch muscle fibres?"

The bottom line is that if you neglect slow twitch fibre development, you will have to use your fast twitch fibres for most of your movements. These fibres tend to rely more on the anaerobic energy systems, resulting in fatigue.

In a fight, you're working for 5 minutes. So the more you can work using the aerobic energy system, the less you'll fatigue, since the aerobic energy system doesn't run out of energy.

Then when you need to tap into the lactic system, you can, and you can recover faster, since the aerobic system contributes to recovery of the lactic system.

So there you have 3 tempo tips to learn about and implement into your training to make you a better conditionined, stronger, and more powerful fighter.

You must integrate these concepts into your training to realize your full potential as a mixed-martial artist when creating an MMA workout program.

By Eric Wong, BSc, CSCS

Randy Couture's Expendables Workout

Do you have the mettle to go a round with Captain America himself, Randy Couture? Bodybuilding.com and Lionsgate bring you The Natural's workout for the feature film The Expendables. We dare you to try it. We double-dog dare you... Find this video on the Video Network where you can leave comments, rate the video and download your own copy! Randy Couture's 45 Minute Circuit Workout 19 Exercise Circuit: 5 minute Jog (30 secs rest) 5 minutes on Agility Ladder (30 secs rest) Alternating Leg-up Crunch: 1 set of 12 reps, per side Windmill: 1 set of 8 reps, per side V-Crunch: 1 set of 12 reps Superman: 8 reps Hip Crossover: 1 set of 6 reps, per side Ab Wheel: 1 set of 15 reps (45 secs rest) Stiff-Legged Deadlift to Shrug: 1 set of 5 reps (30 secs rest) Hang Clean: 4 sets of 3 reps, 30 sec rest between sets (45 secs rest) Front Squat: 3 Sets of 4 reps, 30sec rest between sets Jumps: 1 set of 5 reps 3 Supersets: (30 sec rest between supersets) One-Arm Stability Ball Dumbbell Press: 1 set of 7 reps, per arm Chest Throw: 1 set of 4 reps (45 secs rest) 3 Supersets: (30 sec rest between supersets) Dumbbell Row with Bands: 1 set of 8 reps Overhead Slam on Bosu: 1 set of 5 reps (45 secs rest) 2 Giant Sets: (45 secs rest between giant sets) Supinating Dumbbell Curls: 1 set of 8 reps Overhead Alternating Lunges: 1 set of 10 reps or 5 reps per leg Dips: 1 set of 10 reps Get A Printable Log Of 19 Exercise Circuit.  Printable Page PDF Document Note: The entire workout lasts around 45 minutes. Coach Jake Bonacci Training along with Randy is his amazing strength and conditioning coach Jake Bonacci! Jake is one the top strength and conditioning coaches in the world for MMA. He has designed his training methods to push fighters to an entirely new level. Jake designs his individual classes based around his clients specific goals. Whether you're looking to get ripped abs or to bulk up a few pounds, Jake has a plan for you. Jake Bonacci's Official Site: www.bodybybonacci.tv Article Source: http://www.bodybuilding.com