UFC welterweight Mike Pyle demonstrates a total-body conditioning circuit.
UFC welterweight Mike Pyle is no stranger to working out. The 13-year MMA veteran trains out of Xtreme Couture in Las Vegas, where head strength coach Jake Bonacci likes to run Pyle through a total-body circuit to keep his conditioning one step ahead of his competition. In this segment, Pyle demonstrates three of the combo-exercises that Bonacci mixes in on a regular basis.
1) LUNGE TO CLEAN AND JERK
Begin standing with a dumbbell in your right hand and a kettlebell in your left hand. Lunge forward with your right leg. As you return to your original starting position, clean the kettlebell in your left hand and extend it over your head in the jerk position. Return to your original starting position. Perform 10 reps, switch sides, and perform 10 more reps
2) ONE-LEGGED DEADLIFT VARIATION
Begin standing with a dumbbell in your left hand and a kettlebell on the floor next to your right root. Keeping your back straight, bend at the waist while standing on one leg and grab the kettlebell. Return to an upright position. Bend back down on one leg and return the kettlebell to the floor. Return to your original starting position. Perform 10 reps, switch sides, and perform 10 more reps.
3) MEDICINE BALL PUSHUP-SLAM
Begin standing with a rubber medicine ball in your hands while facing a wall. Bend at the waist and place the medicine ball on the ground while you hop into pushup position. Perform a pushup and hop back to the original starting position. Throw the medicine ball against the wall and catch it on the return bounce. Perform 20 reps.