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Ronda Rousey UFC Australia Workout

Posted by Patrick Dickson on

UFC Womens Champion Ronda Rousey is set to headline UFC 193 in Melbourne, Australia.

Ronda is known for her ferocious fighting style in the ring. And her no B.S attitude outside the ring. So it’s no wonder her workout for her UFC 193 is intense.

Inspired by the UFC Champion. Spartansuppz have developed the Ronda Rousey UFC Australia Workout.

The Ronda Rousey UFC Australia Workout is based around building a strong core. As well as fast, agile and efficient for MMA fighting. This is not a heavy weight low-rep program.

Skipping is a good exercise to start off with for MMA or any cardio-vascular system heavy sport. 5-10 minutes of skipping will get you ready to start the program.

Start the program off with some sled push’s to increase your short duration explosiveness. Sled sprints of 10-20m are going to be the best distance. 15 minutes worth with 15 second rest intervals in between sprints.

Medicine ball Plyo-Pushup is next, helping stability through the shoulder and the wrist. As well as explosiveness from the ground position. 4 sets of 8-10 reps.

Bosu-Ball squat with dumbells. Core stability is going to be a primary target of this exercise as well as balance. Two essentials of MMA conditioning.

Push up to box jump. Starting from the ground, explode through a push up to your feet. Then stabilise and perform a standing box jump to a manageable height. 5 sets of 5. In MMA you need to be quick to your feet, this will help dramatically with that.

Core strength is a must have for any grappling sport. Stabilised exercise ball sit-ups with twist can help with stability through the core. As well as core endurance during ground grappling.

Progressed past the Ronda Rousey UFC Australia Workout? Want more tips of how to train like UFC Champion Ronda Rousey?

Watch Rousey’s strength and conditioning program below:


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