PREPARE FOR BATTLE

Take on Kamaru Usman’s fight-ready workout to build strength, endurance and power you can use

01/ L-SIT PULL-UP 5 sets of 5 reps

Hang below the bar and contract your abs to lift your legs to 90° and hold them out in front of you (A). Drive your elbows down to your sides to lift your chest towards the bar (B). Squeeze at the top and lower over three seconds.

02/ ASSAULT BIKE SPRINT 10 sets of 10secs

Sit tall on the saddle (A). Drive your arms and feet in unison to push as hard as you can (B). Hit the max speed that you can in 10 seconds, and then relax.

For recovery, take seven deep inhales and (long) exhales.

03/ LANDMINE PUNCH 5 sets of 15 reps

Stand in front of the landmine, holding one weighted end at shoulder height (A). Push through your feet, twist through your core and explosively extend your arm to punch the weight forward (B). Repeat 14 times – quickly.