7
Dec, 2009
12-Minute UFC Workout for a Super Bad Body
An Advanced UFC Workout to Get You Ripped…by Brad Campbell
I barely had any free time for my own workout today, so I had to think of something that would push my body to the limit in 12 minutes or less. I turned to an old UFC workout I’d created a while back, because I knew this would take me one step closer to the super bad body I’m after.
If you want to be ripped and look like a Greek god/goddess with your clothes off, you have to approach every single workout with a specific purpose in mind. Don’t just go through the motions just to say you did your workout for the day.
I want you to really think about WHY you’re doing each workout and what you plan on achieving before you start the actual workout. Today, my goal was to raise my metabolism so that I’d be cutting through that last little bit of stomach fat, like a hot knife through butter.
I had very limited time and needed a dynamite workout that could accomplish this objective. So I headed to the garage with the 12 spare minutes I allowed myself (schedule was absolutely bananas today) and knocked out one of my so-called UFC workouts that I designed to sculpt a ripped fighter’s body.
—> 12 Minute UFC Workout: Complete each exercise back to back in circuit fashion, without rest, until you’ve done all 4 exercises. Rest 90 seconds and repeat two more times for a total of 3 circuits.
1a. Dumbbell overhead reverse lunges x 10 reps per leg
1b. Wide grip body weight pull-ups x 12 reps
1c. Dumbbell lawn mowers (picture one arm bent-over db rows with non-working elbow resting on same side knee, like you’re starting a lawnmower) x 8 reps per arm
1d. Explosive burpees (with push-up at bottom and tuck jump at top) x 10 reps
This advanced fat loss, UFC-themed workout takes almost exactly 12 minutes and packs a huge punch. Your lungs will be burning after the first circuit and your veins will be filled with lactic acid by the third circuit.
Other than having yet another fat-burning workout to add to your lean body arsenal, here are some quick lessons you should take away from this:
1) If you have at least twelve free minutes in a day, you have no excuse not to workout. Some of my future workouts will be even shorter, so there’s no way I’m letting you off the hook, no matter how busy you claim to be.
2) Have a purpose for each workout you do and think about that purpose before starting the workout. Avoid going through the motions…this makes a huge difference in the results you’ll see.
3) Be flexible. Sometimes life does get crazy, but this doesn’t mean you have to ditch your fat loss program. Just pick the best workout that fits your schedule or adapts to your situation. There’s an effective workout that can be used no matter how little time, equipment or space you have available. You just have to choose to see it.
That’s it for today. Go ahead and ‘get busy’ with my 12 minute UFC workout and soon you’ll have your own SuperBad body…you feel me, McLovin?
Your Coach,
Brad Campbell
PS – If you really enjoy these shorter, more intense and highly effective workouts, then you’ll love my affiliate partner’s tactical training system. Learn more about this challenging way of working out and improving your body right here: Special Forces Advanced Training Program.
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