Men’ s Fitness MMA Abs Workout « Stuff for Sports Fans

December 25, 2009

Men’ s Fitness MMA Abs Workout

Filed under: People — Tags: Diet, Fat Burning, mens fitness, mens health, Six pack abs, Weight Loss — Marlene Juarez @ 12:19 pm

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If you have been thinking with regards to getting back into shape and of a sudden came upon that you are no longer in your twenties, welcome to the club. Many men have had to wake up to the fact that they may no longer do the kind of work outs that they did 20 years ago. At least now without a great deal of severe recovery time afterwards.

If you want to get back into shape you will need to look at your program a little differently than the guy who was never in shape in the primary place. That’s because your muscles have a dissimilar capacity if you have been in shape at a good deal of point in your life than if you were starting out for the basi time.

Let’s say you employed to run marathons and are now 30 pounds heavier than your running days. If you went out to the track with somebody who has never run a marathon but rather ran the remote control from his Lazy Boy, you’ll quickly see the divergence in muscle capacity and lung capacity.

Get a physical exam before attempting any workout if you re over 40 or have two or more of the following risk factors: a family history of heart disease, you’re a smoker, you’re sedentary, you’re overweight, or you have high cholesterol or high blood pressure.

The sarcasm is of course that these are the precise reasons to get fanatical with regards to working out after age 40 because you will be a nominee for these health risks if you don’t exercise.

So if you are starting out with a new fitness routine, here’s what I commend as the best men’s fitness workout routine if you’re over 40. Get a bicycle, a jump rope, an abdominal wheel and a set of 10 and 20 lb. dumbbells and at last a boxing rounds timer. You may genuinely test yourself with just this little instrumentation alone. This program is not for the sedentary.

Try this routine for a month and check your waistline once a week with a tape measure.

First, do a five-minute warm-up by cycling, come back and begin your jump rope for five minutes at regarding 40% of your full effort.

Set the boxing timer for two minute round time and 30 seconds rest. Start with six rounds. If you are reasonable fit, you may start out with push ups on the primary round and keep going until you finish the round. If you have trouble completing the push ups for the entire two minutes, go to your knees and continue.

Round One: If you are good at push-ups, go for as galore as you may within the time allowed.

Round Two: Switch to the jump rope on round two and begin off easy. Your shoulders will injure but this round allows your muscles to work out the lactic acid. Now of course your lungs will hurt; but it is a good feeling.

Round Three: After the 30 second rest, go for an intense two minute round with the jump rope and hit 70% of your intensity. Rest for the 30 second break.

Round Four: Get on your knees and carry out two minutes of ab wheel exercises. This will get our core nice and strong. You will be stretching your body and building your back and shoulders as well. Rest for the 30 second break. When you get actually good at this, you may go to the full ab wheel stretch starting from a standing. This is called a super extension roll. To keep away from back pain, maintain proper alignment and use your core.

Round Five: Grab those 10 or 20 lb dumbbells and get started to work your shoulders with standing dumbbell press. You will be doing them for two minutes so pace yourself and maintain proper form.

Round Six: Go back to the jump rope and fire off two minutes of intense rope work.

Cool-down in the same way you warmed up. Try to do two minute rounds at first, then gradually work your way up to the three minute rounds. Repeat the workout three to four days a week.

Men S Fitness Mma Abs Workout Photo

Men S Fitness Mma Abs Workout Image

Men S Fitness Mma Abs Workout Photo

Comments (25)

25 Comments

Colleen

nice workout can you make more vids like that with much more short workout s ?

Comment by Saul — December 28, 2009 @ 10:33 pm
Sal

@ifshit Sorry for the late reply. 1. Everyone develops differently and your body may not be accustom to these exercises. As with anything you need to give it time.

Try exercise 1&2 with bent knees than move up to straight legs. To get more out of workout slow down the motion and squeeze the core.

Comment by Kristie — December 31, 2009 @ 5:41 pm
Charlene

@breault25 the burn your feeling is from lactic acid build up due to prolonged exercise.Google lactic aci ,a ton of info on it. Basically as your endurance improves your body will absorb the lactic acid faster. If this routine is to easy try doing the movements slow and squeezing your core through out.

Comment by Hassan — January 1, 2010 @ 6:27 am
Darrin

@guinean the body gains btwn 1- 3 pounds a day depending on what you eat.
So you will get bloated as the day goes on. The stomach shrinks in the morning because your body digests the food at night. Your normal

Comment by Isabel — January 1, 2010 @ 2:31 pm
Evangeline

The only burn i feel during the gorilla swing is in my arm is it normal? or wath am i doing wrong or maybe its just im not enought strong?

Comment by Forest — January 4, 2010 @ 1:03 pm
Shelia

i got something what i use and its so much more easier and you see the results in a week its great and easy.

Comment by Corinne — January 6, 2010 @ 5:30 am
Leo

yeh you really should feel a burn but your gonna need something abit more intense and with easier workouts, i have a whole new way which i use to tone my body and have the perfect abs and feel in great condition.

Comment by Patti — January 8, 2010 @ 10:43 pm
Ebony

umm i have a couple questions
1: i cant do the first 2 workouts you showed and i was wondering if that was because i need to build more muscle or if im fail
2: of workout 3 4 5 i didnt feel much burn from them except for workout 3. is that because maby my form is off or soemthing else.

Comment by Sidney — January 8, 2010 @ 11:44 pm
Enoch

i must be add because when it gets to the last few workouts i get so board i give up but the first few are great.

Comment by Dustin — January 9, 2010 @ 5:16 pm
Taylor

best abb work out ever im 14, and it looks like my abs are fake i do this every day untill i cant doit anymore. its amazing thankyou!!

Comment by Sonia — January 10, 2010 @ 12:45 pm
Garrett

great video. you do these workouts with such ease…question? i’ve noticed that my stomach gets bloated out once i start eating during the day, and sometimes when i wake up in the morning, it is back to normal. is this a sign that i should change my whole food menu? I usually cook with fresh vegetable and a little bit of oil. thanks

Comment by Camille — January 13, 2010 @ 9:24 am
Carlton

thanks

Comment by Dane — January 16, 2010 @ 5:35 am
Dennis

@lukewelden
It’s GSP’s workout…….Read the caption thing under the video

Comment by Beulah — January 17, 2010 @ 6:48 am
Joshua

that’s why i do p90x. takes only about 17 minutes and it’s only every 2 days

Comment by Wilson — January 20, 2010 @ 3:57 am
Dianna

hey thanks for the help do u have any pec or chest workouts?

Comment by Muriel — January 22, 2010 @ 4:01 am
Man

I’m going to give this a go as i have 2 months before i start MMA again, Which MMA fighters use this training?

Comment by Leticia — January 22, 2010 @ 6:07 am
Dianne

When I was five I broke my leg and when the bone set it was longer than the other and now my entire body, including my abs, is uneven in strength and size… Any suggestions

Comment by Marcia — January 22, 2010 @ 3:46 pm
Amanda

@skateboardermonk782 Sorry for the late reply. You won’t always feel a burn depending on you conditioning. If your in really good shape,you want to feel the burn or this routine is to easy. Increase reps, hold the positions longer or increase the weight. Make sure when you increase the weight you can still perform the exercise for the time or reps needed. You should be feeling the burn during the gorilla swings they are meant to be done one right after the other 3 minutes for each swing.

Comment by Kirsten — January 25, 2010 @ 2:45 am
Audra

@dnguyen3453 Depends on your conditioning when you start

Comment by Grant — January 28, 2010 @ 1:37 pm
Octavio

i got six pack want to know my work out for only teens

Comment by Lindsey — January 29, 2010 @ 9:16 am
Anton

im sorry i really appreciate this video but should u be feeling a burn after each one of these and if your not should u hold whieghts while you do it, im just wondering cus it looks like some of these wouldnt get me much of a burning workout feel

Comment by Blanche — February 1, 2010 @ 6:13 am
Meagan

@60DayswithNatJones Cool! can’t wait to get that six pack Thank you very much.

Comment by Kristine — February 3, 2010 @ 4:33 pm
Patrica

In the Men’s and Fitness article, I reviewed this workout from it said in about a month you should see results ( I will double check this) . There are other factors involved also, diet and other exercises play a huge role in seeing results.

Comment by Guadalupe — February 5, 2010 @ 6:56 pm
Boris

@ONR9405o In the Men’s and Fitness article, I reviewed this workout from it said in about a month you should see results ( I will double check this) . There are other factors involved also, diet and other exercises play a huge role in seeing results.

Comment by Robin — February 7, 2010 @ 7:24 am
Joan

Really great vid man thanks. Just wondering how long will i have to do this programme before i start noticing results?

Comment by Nick — February 7, 2010 @ 3:15 pm

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