Perform each workout (A & B) once a week, resting for at least two days between sessions. Want to add a third session to your weekly training programme? Then try our bonus workout (C). Just make sure you've had a two-day break before doing it, and leave another two-day break before you do A or B again. Check out our comprehensive UFC workout videos if you're confused about any of the moves.

Perform the exercises as a circuit, completing one set of each exercise with only 15-30 seconds of rest between exercises. Once you’ve completed the last exercise, rest for two to three minutes before repeating the circuit. Aim to do three to five circuits in total depending on your fitness.
Pick the heaviest weight that you can manage, so each exercise is challenging but so you can complete it without compromising good form.

If you feel pain or sickness at any time during the workout, stop immediately. Save the pain for the ring.

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