Train Like a Fighter: Get MMA Fit Without Taking a Hit

✍ Scribed by Cat Zingano

• Publisher: Alpha
• Year: 2018
• Tongue: English
• Leaves: 194
• Category: Library

✦ Synopsis

Sculpt your body like a mixed martial arts athlete with 60 exercises and 20 routines.

You love watching your favorite MMA fighters compete, and you'd love to get ripped like them, but without having to actually fight anyone. Well, the good news is you don't have to become a fighter to look like one! In Train Like a Fighter, mother and top mixed martial artist Cat Zingano offers step-by-step instructions for exercises she uses to get in fighting shape--exercises focused on strengthening your upper body, core, and lower body as well as full-body training movements.

Cat also gives you three 4-week training programs filled with intense routines built from these exercises--all geared toward helping you reach your fitness and physique goals. At no point in following these programs will you have to take a punch, but once you've completed them you'll definitely look like you can throw one! 

Book Features:
    The physical, mental, and emotional benefits to training like an MMA fighter
    Proper techniques, starting stances, and common moves, such as jabs, uppercuts, and kicks
    The right kinds of gear and equipment to use for training
    Exercises for warming up and cooling down for exercises, routines, and programs
  *  Cat Zingano's personal training diet as well as other diet tips

✦ Table of Contents

CONTENTS
TRAINING BASICS 12
Why train like a fighter? 14
Common fighter moves 16
Equipment 22
Nutrition when training 24
Using this book 26
UPPER-BODY EXERCISES 29
Medicine Ball Punches 30
Tempo Pushups 32
Floor Press 34
Medicine Ball Chest Press 36
Elbow Taps 38
Arm Circles 40
Kettlebell Punches 42
One-Armed Press 44
Plate Drops 46
Medicine Ball Situps 48
One-Armed Kettlebell Carry 50
One-Legged Weight Drops 52
CORE EXERCISES 55
Knee-to-Elbow Touches 56
Plank Drop to Elbows 58
T-Shirt Curls 60
Bird Dog 62
Carioca (Side-to-Side Steps) 64
Medicine Ball Twist 66
Box Jumps 68
Kettlebell Pulls 70
Glute March 72
Handstand Pushups 74
Medicine Ball Hip Throws 76
Overhead Slams 78
Medicine Ball Wall Sit 80
Backward Overhead Throws 82
LOWER-BODY EXERCISES 85
Push Kicks 86
Medicine Ball Jumps 88
Side-to-Side Shuffle 90
Side Kicks 92
Platform Step-Ups 94
Medicine Ball Squats 96
Squat Jumps 98
Running Backward 100
Backward Lunges 102
Squat Steps 104
Backward Squat Steps 106
Jumping Knees 108
Heel-to-Toe Rockers & Squats 110
Single-Leg Squats 112
Single-Hip Thrusts 114
Soccer Ball Touches 116
FULL-BODY EXERCISES 119
Shadow Boxing 120
Medicine Ball Squat Tosses 122
Lateral Crawl 124
High Skips 126
Ground & Pound 128
Medicine Ball Lateral Lunges 130
Goblet Carry 132
Sit-Out Rotation 134
Pushup Rotation 136
One-Armed Dumbbell Row 138
Straight-Leg Rockers 140
Side Scissors 142
Elbow-to-Ankle Lunges 144
Spider Crawl 146
Inchworm 148
Medicine Ball Burpees 150
Farmer’s Walk 152
Turkish Situps 154
PROGRAMS & WORKOUTS 157
Strength program 158
Stability program 168
Power program 176
Index 186