Wonder how retired MMA legend Randy Couture stays so fit, even after 60? Life as an elite wrestler and MMA fighter gave him a head start, but these days he keeps in top shape with a pretty simple workout. The routine combines two exercises each of push, pull, core, and legs.
The Routine
Perform 15 reps of each exercise, then move to the next exercise with minimal rest. Complete the entire circuit three times. Randy’s record is 21 minutes. See if you can beat it.
Exercise 1: Reverse Crunches
With your knees slightly bent, tap your heels on the ground, then raise both legs over your head and push your feet toward the ceiling without using momentum.
Exercise 2: Weighted Lunge Jumps
With a dumbbell in each hand, lunge forward with one leg, then jump as you move your back leg to the front, and front leg to the back. Each jump is one rep.
Exercise 3: Chest Press
Laying on a bench with a dumbbell in each hand, press the dumbbells up toward the ceiling like you would with bench press.
Exercise 4: Seater Shoulder Press
Sitting straight up on a bench with a dumbbell in each hand, press dumbbells straight over your head. Bring biceps down to parallel with the ground, and repeat press up.
Exercise 5: Seated Bicep Curls
Sitting straight up on an incline bench with a dumbbell in each hand, curl both dumbbells simultaneously toward your shoulders.
Exercise 6: Wide-Grip Pull-Ups
Perform a wide-grip pull-up on a pull-up bar. If you can’t reach 15 reps, use a support band.
Exercise 7: Barbell Squats
Load a barbell with a weight you can squat 15 times. Put the barbell behind your shoulders and lower your hips until your thighs are parallel with the ground. Push up through your heels until standing.
Exercise 8: Decline Crunches with Plates
On a decline bench, hold a weight plate straight out in front of you. Lay back on the bench and crunch back up, keeping the plate out in front of your chest, arms extended.
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