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UFC Workout B
8. Gym Ball One-Arm Row

Reps: 10-20 Rest: 15-30 seconds



1. Hold a dumb-bell in your right hand and rest your left knee on a gym ball. Brace yourself on the ball using your left hand and place your right foot out wide		2. Row the weight to the outside of your chest. Lower the weight back down. That’s one rep. Complete 10-20 reps and then switch sides and repeat.

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UFC WORKOUT B

BACK

1. Single-leg dumb-bell snatch

Reps: 10 Rest: 15-30 seconds

View 1. Single-leg dumb-bell snatch

2. Medicine ball circles

Reps: 10 Rest: 15-30 seconds

View 2. Medicine ball circles

3. Guard sit-up

Reps: 10 Rest: 15-30 seconds

View 3. Guard sit-up

4. Medicine Ball Turkish Get-up

Reps: 5 Rest: 15-30 seconds

View 4. Medicine Ball Turkish Get-up

5. Band Smackdown

Time: 30 seconds Rest: 15-30 seconds

View 5. Band Smackdown

6. Gym Ball Dumb-bell Rotation

Reps: 20 Rest: 15-30 seconds

View 6. Gym Ball Dumb-bell Rotation

7. Medicine Ball Woodchop

Reps: 20 Rest: 15-30 seconds

View 7. Medicine Ball Woodchop

8. Gym Ball One-Arm Row

Reps: 10-20 Rest: 15-30 seconds

View 8. Gym Ball One-Arm Row

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