How can I get a fighter body?
How can I get a fighter body? What exercise do I need to do? How frequently I need to work out?
A student asks me those questions, I did have the same problem when I was a Krav Maga beginner. I didn't really know what to do when to exercise, what kind of exercise I need to do for improving my Krav Maga.
After questioning my instructors and other athletes around me, and made some research about it, I developed the following workout.
The first rule I learned was: Don't give up! Challenge yourself! Stay focus!
The body quickly adapts to happen to it, so we need to always challenge it to keep it growing, improving.

The following Fighter workout routine is for beginners and intermediate, test yourself and increase the numbers of reps if it too easy for you.
I suggest you incorporate it to your daily workout routine or into our 30days plan as Exercise routine in our previous post:
https://www.kravmagabangkok.net/post/how-can-i-improve-my-skills
Alternate daily, workout 1 on the first day, 2 on the second day, 1 on the 3rd day…
Workout 1:
Warm-up
5 mins jumping rope or 30 Jumping jack
20 squats
20 push-ups
40 crunches
Rest 1 min after warm-up.
Shadow Boxing
3 mins round: regular front kick, palm strike, straight punch, elbow (be free to add knees, hammer, hook, uppercut)
Rest 30 seconds between sets.
Do 3 sets.
Check our post about shadow boxing:
https://www.kravmagabangkok.net/post/shadow-boxing
Heavy bag or pad work (basics combo)
3 mins round.
Rest 30 seconds between sets.
Do 3 sets.
If you are beginner “Pace yourself", take 1 mins rest between sets and reduce to 3 sets instead of 5.
If you don't have access heavy bag or partner for pad work, do 3 additional sets of Shadowboxing at a higher pace.
Finisher Sets
100 push-ups
100 squats
100 crunches
You can rest between sets of 10 or 20, but don't rest more than 30 seconds between sets.
Workout 2:
Warm-up
1 min run in place
1 min high knee run
30 burpee
10 fighting stance squats (both legs)
10 push-ups
10 crunches
Rest 1 min after warm-up
Footwork's drills
10 steps forward & 10 steps backward for 2 mins
10 steps side left & 10 steps right for 2 mins
10 steps 45° forward left & 10 steps 45° backward for 2 mins
10 steps 45° forward right & 10 steps 45° backward for 2 mins
Circle to the left 10 steps & 10 steps to the right (left foot forward) for 2 mins
Circle to the left 10 steps & 10 steps to the right (right foot forward) for 2 mins
Take a 30-second break between sets.
Rest 1 min after footwork drills.
Finisher Sets
5 squats jump (focus on speed)
Do 10 sets
Rest 30second between sets.
Stay focus on techniques, keep proper form and add sets if it's not challenging enough and don't forget to hydrate between sets (sip water, don't drink too much between sets)
Enjoy your workout!
Importantly:
Keep a record of your training session, log it into a journal, a notebook about your daily workout, training session, weight lifted, numbers of reps...
Make your own note or table template about what you like to log or check this already made Krav Maga Strength & conditioning logbook: https://amzn.to/2qb6ao8
Needs help?
Send me a message or comment below.
Our next post will focus on fighter nutrition, diet and what food you should eat or don't.
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Photo by Cristian Baron on Unsplash