Khabib Nurmagomedov Workout

Routine
By Dr Workout Staff
Khabib Nurmagomedov, aka ‘The Eagle’ is a renowned Russian
professional mixed martial artist. He belongs to the Dagestan region of
Avar. Nurmagomedov has been a two-time Combat Sambo World
Champion and UFC Light-Weight Champion.

He also holds the longest undefeated streak in MMA with 27 wins.

You must be quite excited to know about Khabib Nurmagomedov’s workout

plan that makes him a fighting machine. He is ‘The Eagle’ of the Octagon in
a real sense.

Well, this post is going to be about Khabib Nurmagomedov’s workout

routine that made him earn that alias.

What Will I Learn?

Khabib Nurmagomedov Workout

Schedule
KHABIB NURMAGOMEDOV IN AN INSTAGRAM PHOTO (KHABIB
NURMAGOMEDOV / INSTAGRAM)

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Khabib Nurmagomedov is a complete fighter. His workout plan includes a
variety of different stuff that works on different aspects of his physique. This
further helps Nurmagomedov to be strong, agile, and quick.
He follows a strict workout program to perform his very best.

His workout program is quite intense in nature which works to enhance his
overall athleticism.
Khabib Nurmagomedov workout schedule looks like this:-

 Running- 90 minutes in the morning/daily

 Martial Arts Training- Afternoons/daily
 Grappling/Sparring- Evenings/daily
 Russian Sauna- Once per week
Khabib Nurmagomedov Workout Routine
Undoubtedly, this has to be the most awaited part of this post. Isn’t it? That
is pretty obvious too as here we will be discussing Khabib Nurmagomedov’s
training routine in detail.

This is the workout routine that you would seldom find in fitness magazines.
It is the workout routine of a champion, and it requires a tremendous
amount of dedication to perform it from the start to the end. So without
further ado, let’s get through it.

Low Tech Training

Khabib Nurmagomedov prefers to follow a low-tech training program. He
doesn’t include fancy stuff in his exercise routine. Rather he prefers to
perform exercises that are basic, conventional, and effective in showing
results. Running, lifting rocks, calisthenics, and shadow boxing are some of
his most preferred exercises.

Triple Threat
Khabib Nurmagomedov’s workout routine includes a variety of different
exercises. He runs in the morning, performs his sparring sessions after
lunch, and alternates between sparring and grappling in the evening.

Upper Body Workout

KHABIB NURMAGOMEDOV IN AN INSTAGRAM PHOTO (KHABIB
NURMAGOMEDOV / INSTAGRAM)

Khabib Nurmagomedov gives his best shot every single time he steps into
the MMA ring. The sport of MMA demands its players to have a great level
of upper body strength.

This is because the sport demands a lot of exertion of the upper body
muscles like the core, shoulders, arms, back, and chest.

MMA players tend to have a lot of upper body strength and conditioning,
and Khabib Nurmagomedov is no different. The upper body strength and
conditioning of Khabib Nurmagomedov make him dominate the Octagon.

The following table will give you an overview of Khabib Nurmagomedov’s

upper body bodyweight training which targets all upper body muscles.

All the exercises mentioned in the table are bodyweight movements that
involve the core muscles in their execution.
 Exercises Repetitions Rest Time (seconds)
Push-Ups with shoulder taps 14 40

Superman 12 30

Clapping Push-Ups 12 30

High Plank 90 secs 40

Bicycle Crunches 24 30

Narrow Push-Ups 16 40

Crunches 30 50

All the above-mentioned exercises enhance your upper-body strength,

explosiveness, and conditioning.

Exercises like push-ups with shoulder taps and narrow push-ups tend to
work on enhancing your upper-body strength and balance. A superman
hold engages the lower back and works on its conditioning along with
working on some other back muscles too.

Clapping push-ups is one such movement that works on improving

spontaneous strength on the one hand and enhances cardio-effectiveness
on the other hand.

Bicycle crunches work on the abdominals. They also engage the hips and
the obliques. This exercise also contributes towards making the hip flexors
more agile.

Regular crunches, on the other hand, work on improving the conditioning

and strength of the abdominals.

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Regular Runs
Running happens to be an important part of Khabib Nurmagomedov’s
workout routine. It works on improving his stamina along with serving as an
excellent form of cardio. On most days, Nurmagomedov runs for about 90
minutes. At times when he is approaching a fight, he doubles up the
distance.

Fight Training
To make sure he fights to the best of his capabilities, Nurmagomedov
performs martial arts training on a daily basis. He also performs shadow
boxing to improve his form and technique. It also aids in enhancing his
muscle memory.

Sweating it out
Khabib Nurmagomedov always makes sure that he is not carrying any extra
water weight. To sweat it out, he hits the Russian sauna once a week.
Sauna also helps his muscles to recover and recuperate well.

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Final Words
We expect that by now, you would have got inspired to try out Khabib
Nurmagomedov’s workout routine. Well, you can try it out but make sure to
modify it as per your fitness levels.

Also, consider taking the guidance of an experienced coach to get the most
out of his workout plan.