Tweet

15-Min Workout: Lean, Mean Fighting Machine

Judo Push-Up Start in a modified push-up position. Lower your body until your chin nearly touches the floor. In a continuous motion, raise your head and shoulders while lowering your hips until they almost touch the floor. Reverse the move to return to the starting position.
Assisted Chin-Up Stand on a bench beneath a chin-up bar. Grab the bar in an underhand grip. Cross your ankles behind you, with the toes of one foot resting on the bench. Hang from the bar, arms straight and knees bent. Pull your chest to the bar, pause, lower yourself and repeat.
Inverted Shoulder Press Place your feet on a bench and your hands on the floor. Raise your hips so your torso is nearly perpendicular to the ground. Bend your elbows and lower your body until your head nearly touches the floor, and then push back to the starting position.
Upright Power Row Hold a pair of dumbbells in front of your thighs, palms towards your body. Lean forward. This is the starting position. Pull the weights up to your sides as you straighten your torso, turning your palms towards each other. Reverse the movement to return to the starting position.

advertisement