Functional Training for Muay Thai, Boxing, Mixed Martial Arts

6-Pack Fast Plan

4-Week Fat-Loss Plan

6-Pack PlanThis fast-paced workout I found in Men's Health Magazine will help you shed fat, build muscle, and boost your fitness levels to an all-time high - in just 90 minutes a week.

Directions: Complete this workout 3 days a week, resting at least a day between sessions. So you might train on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday.

Do the exercises in the order shown.

Perform the workout as a circuit, doing 1 set of each exercise before resting for 2 minutes. Once you've done 1 set of each movement, repeat the entire circuit 1 or 2 times. That way you'll do a total of 2 or 3 sets of each exercise. When you've completed the weight workout, finish with 5 minutes of high-intensity cardio. Choose any cardio machine you like - treadmill, rower, stationary bike, elliptical machine - or simply hit the streets.

Your charge: Exercise for 60 seconds at the highest effort you can maintain for the entire duration. Then slow to an easy pace -- say, about 30 percent of your top intensity - for another 60 seconds. Alternate back and forth for the entire 5 minutes.

1. Inverted Row

Secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with a shoulder-width, overhand grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders [A]. Keeping your body rigid at all times, pull your chest to the bar by bending your arms and squeezing your shoulder blades together [B]. Pause, and then lower yourself back to the starting position. That's 1 repetition. Do a total of 10 to 12 reps.


2. Mountain Climber

Kneel on all fours, your hands in line with but slightly wider than your shoulders. Straighten your left leg completely and lift your right knee toward your chest. You should be on the balls of your feet, positioned like a sprinter in the starting blocks [A]. Now quickly switch leg positions [B] as many times as you can for 30 to 45 seconds. That's 1 set.


3. Split Squat to Push Press

Hold a barbell at chest level with an overhand grip that's just beyond shoulder width. Stand in a staggered stance, your left foot in front of your right [A]. Keeping your torso upright, lower your body until your front knee is bent 90 degrees [B], and then simultaneously push yourself back to the start as you press the bar over your head [C]. Lower the bar to the start. That's 1 rep. Do a total of 8 to 10 reps, and then switch leg positions and repeat. (If desired, you can use dumbbells instead of the barbell.)


4. Dumbbell Woodchop

Hold a light dumbbell with a hand-over-hand grip, your arms extended above your right shoulder [A]. Keeping your arms nearly straight, bend at your knees and forcefully rotate your torso to the left as you draw your arms down and across your body [B]. (You should move as if you're chopping wood.) When your hands reach the outside of your left ankle, quickly reverse the movement with the same intensity. That's 1 repetition. Do 10 to 12 repetitions, then switch sides and repeat.


5. Squat Thrust-Chinup Combo

Squat on the floor beneath a chinup bar and lean forward so that your hands are on the floor and you're on the balls of your feet [A]. To begin, quickly kick both legs back behind you into a pushup position [B]. Immediately reverse the move and go back to the squat position [A]. From there, jump up and grab the chinup bar with an underhand grip [C]. Pull your chest to the bar [D]. Drop back down and repeat. That's 1 rep. Do a total of 8 to 10 reps.


6. Pushup-Traveling Lunge Combo

Assume a pushup position, but instead of placing your hands on the floor, brace them on a pair of dumbbells [A]. Now do as many pushups as you can [B]. Then stand up with the dumbbells and perform a traveling lunge: Keeping your torso upright, take a step forward with your right leg and lower your body until your front knee is bent 90 degrees [C]. Push from your front foot and step forward into a standing position. Next, repeat, lunging forward with your left leg. That's 1 rep. Do a total of 6 to 8 reps, and then turn around and do the combo in the other direction.