UFC circuit training work out C

Exercise 6: Dumbbell Sit-Out

Reps: Repeat for 30 Seconds (each side) Rest: 15-30 Seconds

Lie on your back on the floor with knees bent and hold a dumbbell at arm's length over your face with your left
hand [1]. Roll onto your right elbow [2], and then post your right hand on the floor behind you. Scoot out to
your left side so that you end up on your right knee [3]. Keep the dumbbell perpendicular to the floor at all
times. Return to the floor. Continue for 30 seconds, and then switch arms and repeat.

. Exercise 7: Thai Clinch Rollout

Reps: 20 Rest: 15-30 Seconds

Cup one hand over the back of the other one and bend your elbows so you look like you're covering your throat.
Rest your forearms on a Swiss ball and spread your legs wide behind you [1]. Now roll the ball forward with
your forearms, reaching as if you were grabbing somebody's head. Keep your body stabilized [2]. Roll the ball
back. That's one rep.

Exercise 8: Swiss-Ball Band Punch

Rep: Repeat for 15 Seconds (each side) Rest: 15-30 Seconds

Loop a band

around a sturdy object and walk a few feet in front of it so that you feel tension on the bands. Rest your right
knee on a Swiss ball and cock your arms at your sides [1]. Begin throwing punches as hard as you can while
keeping your balance [2]. Continue for 15 seconds, and then switch knees and repeat.