Upper body strength is a must for fighting. You'll be pulling, you'll be pushing and you'll be squeezing.

And this training routine is focused on building maximum upper body strength with two bodyweight exercises.

Routine Specifics

2 Exercises:

• Weighted Pull-Ups
• Handstand Push-Ups

Done as a superset, one exercise after another without any rest.

• 2 exercises done one after another (weighted pull-ups followed by handstand push-ups
• First set should be done 10-12 reps for each
• For each additional set, either match the amount of reps from previous set or drop 1-2 reps less
• Rest 2-3 minutes between sets
• Repeat for 5 sets

Video Breakdown

Sprawl and Brawl Cardio Program

For a complete fight cardio program you can follow, see "Sprawl and Brawl: Solo Fight Cardio Training Program". It will help you develop killer fight cardio anytime, anywhere with no equipment and only 15 min per day and 4x per week.