Getting inside the cage is the easy part, or so many professional fighters will tell you. What gets you there and 100% ready for your opponent is the part that sucks, the strength and conditioning.This is a truly brutal series of taxing exercises that&rsquo;s likely to seem endless if you&rsquo;ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 60-centimetre box, 50 jumping pull-ups, 50 kettlebell swings, 50 walking-lunge steps, 50 knees-to-elbows, 50 reps of push presses with 20 kilograms, 50 back extensions, 50 wall balls using a 9-kilogram ball, 50 burpees (dropping all the way to the floor), 50 double-unders.This workout does a good job conveying the basics, and the madness; it&rsquo;s a full-body workout that includes cardio. The sheer number of exercises can be hard to fathom, so it&rsquo;s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less, but that negates the whole breeding of an alpha that we&rsquo;re aiming for.<img src="http://magarticles.magzter.com/articles/14892/235767/598c35c2519f2/1502360942892.jpg"" owidth=612 oheight=980" style="height:600px; width:375px" />If your fitness goals include burning fat and building muscle, then this workout is for you. Perform the workout using one kettlebell at a track, park, or anywhere with a safe, open surface.200-metre run (or indoor rower can be subbed)20-kettlebell push presses (10 on each side)200-metre run (or indoor rower can be subbed)20 kettlebell swings200-metre run (or indoor rower can be subbed)<img src="http://magarticles.magzter.com/articles/14892/235767/598c35c2519f2/1502360995192.jpg"" owidth=1039 oheight=708" style="height:400px; width:587px" />20 squat thrusts200-metre run (or indoor rower can be subbed)20 one-arm rows (10 on each side)200-metre run (or indoor rower can be subbed)20 walking lunges200-metre run (or indoor rower can be subbed)20 half burpees.

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 87 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.