We’ve all seen the movies depicting boxers in lengthy battles, bloody and bruised from exchanging punches but no many of us know what it’s like to train for a fight. Speed, strength, and skill all come into play during a fight. When and how you use these three essentials of fighting is what distinguishes a Joe from a Pro.

The beginning of a fight is similar to dancing. Feeling each other out, finding out what moves your opponent has, and establishing dominance by controlling the center of the ring, all lead into what sets the pace for a match. Speed is king in early rounds which is why we’ll start the workout with bodyweight movements to set our tempo.

Bodyweight circuit

10 burpees
50 jumping jacks (4 count)
25 mountain climbers
20 pushups
10 burpees

Rest 1 minute
Repeat x2

With the body warm and the tempo set, the match changes into an exchange of combos. The flurry of punches requires speed when dishing out the damage but when you’re on the receiving end, strength is king. Strength to withstand, block, and counter attacks comes from a solid base of functional weightlifting. We will turn to kettlebells to develop this strength unilaterally and engage the core. Keep the weight moderately heavy to ensure each set is completed close but not reaching failure. The goal during the next two sets is to feel beaten up when you are finished.

Kettle bell Strength Sets

* Complete as one set with two kettle bells.
20 Clean and Jerks
20 Front Racked Squats
20 Bent Over Rows
20 Alternating Strict Overhead Press

Rest 1 minute
Repeat x2

The Final rounds is where the fun begins. Both fighters know the end is near and if the score is close enough, a last ditch effort could sway the judges in their favor. Tabata sets are the king of incinerating fat while requiring every last bit of energy you have left. An all-out approach to these sets will send your heart rate through the roof, test your mental focus, and ensure you are set up for peak performance when the final rounds come.

Tabata Sets

4-Minutes Total Time – 20 Seconds Maximum Effort – 10 Seconds Rest

Choice of two exercises performed Tabata style – 2 minutes rest between exercises

Kettlebell swing, Goblet Squat, Burpees, Split Jumps, High Knees, Pushups, Mountain Climbers, V-ups, GHD Situps, Weighted Cable Crunches, Bicycle Abs, Russian Twists.