FIGHTBODY Workouts

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The advice and information contained in this workout component may not be

appropriate for all individuals. Therefore, the author, employees, company, affiliates,

or any other parties involved in the creation or promotion of this workout and nutrition

program are not responsible for any injuries or health conditions that may result from

advice, opinions, and workouts contained in any Chuck Morgan or Lee Johnson

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are the opinions of the author and are not a replacement for medical advice. You

should consult a physician before starting any diet or exercise program. If you choose

to follow the workout and nutrition program without consulting your physician, you

are doing so at your own risk. We claim no responsibility for any injuries you might

sustain. Exercises include tutorials and detailed descriptions to give you the

information you need to be able to perform the exercise with proper form. However,

it is your responsibility to warm up properly, determine the weight you will use,

perform each movement correctly, get professional supervision if you’re unsure of an

exercise technique and ultimately to decide whether or not you are capable of

performing the exercise/workout without sustaining injury.

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FightBody Challenge Workouts

2

CONTENTS

FIGHT CIRCUIT .......................................................................................................................................... 4

FIGHTER LADDER ..................................................................................................................................... 7

FIGHTER CENTURY .................................................................................................................................. 9


3

FIGHT CIRCUIT

In the Fight Circuit workout, you will test your grit and determination, exactly what

every fighter needs!

You’ll start with skipping, one of the staple exercises. It’s important to be light on

your feet in the ring but be prepared to feel more of a spring in your step

throughout the day.

Here we hit you hard for five 2-minute rounds of Fighter Push-ups, Jump Squats,

Fighter Burpees and Mountain Climbers. In between you’ll get to unleash your

fighting skills with different combos for that active rest.

Then get ready to go ALL OUT with a 3-minute finisher.

Equipment: Skipping rope and punch bag. Both are optional, you can perform all

the exercises without them.

Important: Make sure you listen to the audio track provided. Awesome music to

get you in the mood and have a Fighter Coach with you every step of the way! Who

doesn’t want their very own coach with them wherever they go?

Warm Up

0-2 mins - Skipping

2-3 mins - Practice Fighter Push-ups, Jump Squats, Fighter Burpees and

Mountain Climbers

3-5 mins - Skipping

5-6 mins - Practice Fighter Push-ups, Jump Squats, Fighter Burpees and

Mountain Climbers

6-8 mins - Skipping

Main Workout

8-8:30 mins - Fighter Push-ups

8:30-9 mins - Jump Squats


4

9-9:30 mins - Fighter Burpees

9:30-10 mins - Mountain Climbers

10-11 mins - Continuous Jab/Cross.




12:30 - 13 mins - Mountain Climbers

13-14 mins - Continuous Jab/Cross/Knee/Knee





16-17 mins - Continuous Knees





19-20 mins - Continuous Alternating Front Kicks





5


Finisher

22-22:30 mins - Fighter Sprints

22:30-23 mins - Bicycles


23:30-24 mins - Russian Twists


24:30-25 mins - Plank (on elbows)


6

FIGHTER LADDER

100 reps of each exercise, are we mad?!?!?

Be prepared to be blown away with what you can manage in this ladder. Not only

will you have the drive to get to the top, but it feels so good as the reps start

reducing on the way down!

This is where you get to test your performance. Hit the stopwatch at the start and

race to the finish beating your time each week.

We challenge you to do this in under 25 minutes!

This maybe a Fat Loss Challenge, but the Fighter Ladder is going to show you

how much stronger, fitter and badass you are becoming week on week.

Workout:

You will perform 4 exercises:

Fighter Push-ups

Fighter Squats on left leg

Fighter Squats on right leg

Fighter Burpees

Start with 1 rep of each e.g. 1 Fighter Push-up, then 1 Fighter Squat left leg

forward, 1 Fighter Squat right leg forward, then 1 Fighter Burpee. This is round 1

complete, move straight onto round 2...

2 reps of each, 3, then 4 etc all the way to 10.

Celebrate as you’ve hit the top of the ladder and then enjoy your ride back

down…

9 reps of each, 8, 7 all the way down to finishing with 1 rep.


7

Rounds

Fighter

Push-up

Reps

Fighter

Squat Left Leg

Reps

START TIMER

Fighter

Squat Right Leg

Reps

Fighter

Burpee

Reps

1 1 1 1 1

2 2 2 2 2

3 3 3 3 3

4 4 4 4 4

5 5 5 5 5

6 6 6 6 6

7 7 7 7 7

8 8 8 8 8

9 9 9 9 9

10 10 10 10 10

CELEBRATE

11 9 9 9 9

12 8 8 8 8

13 7 7 7 7

14 6 6 6 6

15 5 5 5 5

16 4 4 4 4

17 3 3 3 3

18 2 2 2 2

19 1 1 1 1

STOP TIMER


8

FIGHTER CENTURY

25-minute AMRAP (As many rounds as possible)

I think we can all agree fighters need to be mentally tough. Not just stepping into

the ring but the amount of time and dedication they put into training.

You need it too!

You might not be stepping into a ring any time soon, or ever, but with everything

life throws at you it can be more important than anything physical.

Without mental toughness you won’t stay consistent. When your car breaks

down, when you have a bad day at work, when something happens to a loved

one, no matter how great your abs are, they won’t help!

So, this workout is designed to not only give you the best body, but to work you

mentally as well. No more yo-yo dieting, no more going off track day after day.

You’re going to lean to “Cope with what you can’t control, DOMINATE what you

can!”.

We’re going to hit you with high reps that you’ll have no idea how to get through

at the time. But you’ll finish the workout proud and finding out you’re capable of

a lot more than you ever believed.

Beginners/Intermediate: Complete 1 round +

Advanced: Complete 2 rounds +

Ultimate Fighter: Complete 3 rounds +

As soon as you’ve completed a round, start back at the beginning and repeat

until the timer hits zero! Record how much you managed in 25 minutes and beat

it the following week.

Workout:

Set your timer to 25 minutes, complete as many rounds as possible before your

alarm sounds!

25 Mini Fighter Push-ups

50 Bodyweight Squats

100 Jab/Cross (alternating = 50 each arm)



9

50 Crunches

100 Knees (alternating = 50 each knee)


50 Bodyweight Squats

100 Front Kicks (alternating = 50 each leg)


50 Crunches

100 Side Kicks (10 left leg, 10 right leg, repeat until completed 50 on each)


10

FIGHTBODY Workouts

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