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The UFC Dumbbell Workout


Training one full-body exercise after another with little rest in between not only burns calories, but it simulates a fight. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. You'll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight.

How to do this Workout

Perform the following workout 2 to 3 times per week. Make sure that you never perform these exercises on back-to-back days.

Perform the exercises as a circuit, completing one set for each exercise, one after the other. After you've finished the last exercise of a workout, repeat the process until you've completed three circuits. Over time, build up to five circuits.

Except where otherwise noted, use the heaviest weight that will allow you to complete all the prescribed reps for each set.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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