UFC Body Workout Program
UFC Body Workout Program
UFC Body Workout Program
6 Full-body
UFC Workouts
for Strength,
Endurance,
and Fat Loss
You’ll also get a taste of their main expertise, MMA and kickboxing, in
the MATRX class—a cutting edge routine that incorporates TRX
suspension. TRX increases your movement capacity and engages your
muscle fibers in a way free weights and machines can’t because it
utilizes your own bodyweight from various angles. Your stability,
flexibility and endurance are strengthened—and most of all, your mind
is engaged.
With these 6 routines from UFC Gym SoHo coaches in your workout
repertoire, you’ll hone the skills, build the strength, and acquire the
endurance of a UFC fighter. Put in the work and you’ll see and feel a
transformation in your body and mind in little to no time.
Workout 1
Push the pace: power & endurance
Courtesy of Anthony Feliz – Fitness director at UFC GYM Soho, CPT,
PES CES, CrossFit Level 1
Dynamic Warmup
Rounds: 3
Duration: 45 seconds each
Distance: 15 meters
– Bear crawls
– High knees
– Arm circles
– Air squats
1. Spartan makers
Reps: 4
Directions: Grab a pair of dumbbells. Start in a pushup position with
your hands on the dumbbells. Complete two pushups. While in the “up”
position, row one of the dumbbells to the side of your ribs. Place it
back on the ground, then do another pushup. Repeat this step; only
row with your alternate arm. Next, jump your feet toward your hands;
clean and press the dumbbells. After, bring the dumbbells to waist-
level and squat down until you can rest the dumbbells down, slightly in
front of you. Jump back into pushup position.
2. Burpee-pushup-broad jump
Reps: 5
Directions: Stand with your feet half-a-foot apart. Quickly bend at your
knees and drop your hands down to the floor. At the same time, kick
your legs out behind you. Your body should be aligned, head to toe. Do
a pushup. Jump your feet back to standing. Lower down into a slight
squat and swing your arms behind you. Jump forward as far as you
can, propelling your arms to help drive your body forward. Land on both
feet and assume the initial stance.
– 4 Power cleans
– 3 Front squats
– 2 Push press
Workout 2
Stabilization drills
Courtesy of Tory Chisolm – UFC Gym Soho coach, UFC Gym certified
Directions: This entire routine utilizes high reps and should run
consistently as one set without any rest until the end of the circuit for
maximum pump and muscle endurance. Take 30 seconds rest between
rounds; complete 2-3 sets.
1. Dumbbell curls
Start with both feet on a BOSU ball. Perform 10 supinating (palms
toward your face) dumbbell curls with each hand. At the top of each
movement, squeeze your bicep for 1 second prior to release.
3. Cable pulls
Position the BOSU ball in front of a cable pulley machine. Connect a
rope extension and do 30 reps while standing on the BOSU.
Workout 3
45-minute metabolic strength & conditioning circuit – similar to UFC
Gym’s DUT Class (Daily Ultimate Training)
Courtesy of Jaclyn Sklaver – NASM CPT, PN1, UFC Gym Soho coach
What you need:
– Medicine ball
– Kettlebells
– Bench or flat, raised surface
– Foam roller
– Timer
2. Dynamic warmup
Duration: 5 minutes
– High knees
– Lunge and reach
– Bear crawls
HIIT circuit
Directions: Complete as many reps of each exercise in 1 minute.
Rest 20 seconds after each exercise. Complete 3 rounds.
1. Wall balls
2. Jack/push/climbs (Jumping jack, pushup, mountain climber)
3. Kettlebell swings
4. Incline pushups
5. Russian twists w/ medicine ball
6. Burpees
7. Goblet squat
8. Bench dips
9. Kettlebell snatch
10. Reverse crunch
Workout 4
Strength MMA circuit
Courtesy of Jaclyn Sklaver – NASM CPT, PN1, UFC Gym Soho coach
Duration: 1 hour
What you need:
– Foam roller
– Free weights (dumbbell, barbell, plates)
– Resistance band
2. Mobility
Duration: 10 minutes
Rounds: 3
Reps: 10
Rest: 30 seconds
– Bodyweight foot-elevated glue bridge
– Lateral leg swing (3×10 each leg)
– Arm swings
– Lunge with twist
MMA workout
Directions: Complete each superset, taking 45-60 second rest between
exercises. Recover for 90 seconds between each superset.
Superset 1
1a. Barbell glute bridge 3×12
1b. Banded X walk (steps in each direction—left/right) 3×10
Superset 2
2a. Lateral raise 4×12
2b. EZ curl bar into press 4×10
Superset 3
3a. Inverted row 3×12
3b. TRX hanging rows 3×10
Superset 4
4a. Dumbbell bench press 3×10
4b. Overhead triceps extension 3×15
Superset 5
5a. Plank shoulder taps 3×60 seconds
5b. TRX mountain climbers 3×15
Workout 5
Boxing progression combo
Courtesy of Jesse Ryan – CPT, striking and strength and conditioning
coach
Shadowboxing warmup
Duration: 3 minutes
Directions: Shadowbox to warm up your shoulders; focus on technique.
Boxing progression
Directions: Cycle through the striking and combos circuit 3-10 times
depending on your fitness level. Rest 30 seconds between each round.
1. Striking
2. Strength combos
Workout 6
Power bodybuilding workout
Courtesy of Kenny Valentin – Strength and Conditioning Coach at UFC
GYM SoHo and National-Level Olympic Weightlifter (94kg weight class)
This hybrid workout combines main lifts like the bench, squat and
deadlift—only schemed the way a powerlifter’s program would be
(heavy weight, low reps, lots of sets). The bodybuilding aspect comes
through the accessory work—exercises that supplement the main lifts
—which helps build strength and size.
Main lifts
Work sets:
75% of 1RM: 5 sets of 5
80% of 1RM: 2 sets of 5
85% of 1RM: 3 sets of 2
2. Overhead press
Warmup:
3 sets of 8 [just use the bar]
40% of 1RM: 1 set of 8
Work sets:
75% of 1RM: 3 sets of 6
80% of 1RM: 4 sets of 4
85% of 1RM: 3 sets of 2
Accessory lifts
1. Chest dips
4 sets of 12 (or close to 12)
Directions: Keep these reps unbroken, meaning try not to stop. Once
you stop the set is over.
2. Lateral raises
*keep weight light*
2 sets of 15
3. Cable flyes
3 sets of 7, 7, 7, 7
Directions:
5a. Perform 7 reps of flyes at face height
5b. Perform 7 reps with one hand over the other, just under chest
height
5c. Repeat 5b with your other hand. Perform 7 reps one hand over the
other, just under chest height
5d. Perform 7 reps standing tall with your chest up, hands starting at
shoulder height. Keep your arms slightly bent as you bring your hands
down toward your groin, remembering to keep your chest up.
4. Arnold press
3 sets of 15
Directions: Similar to a regular seated dumbbell shoulder press, but as
you come down, turn your hands out and face your palms toward your
face.
5. Bicep cable curls
3 sets of 15
Directions: Clean rack from 30lb or 25lb down to the lowest weight
possible. If you can go heavier, do so, but you must work down to the
lowest weight possible. At each weight, complete 15 reps unbroken. If
the 15 reps are broken, you must drop down to the next weight.