Tuesday, March 16, 2021

You’re having “one of those days” when all you want to do is go home, but you know you need to work out. No gym mojo today? No problem! We have an at-home workout inspired by UFC GYM’s world-famous Daily Ultimate Training (D.U.T) class that delivers the perfect full-body challenge. We get it. Not everyone can make it to the gym every day, but don’t let that sabotage your goals. Use this at-home D.U.T inspired workout to keep you on track during those busy days when you just can’t make it into UFC GYM. So, who’s ready to get sweaty?


3 rounds of 10 reps of:

Walking lunges

Inchworms- Start standing, bend forward to touch the floor, walk your hands out to a pushup position, walk your legs to your hands, lift to stand. Repeat.

Alternating side lunges



The core of this workout will consist of three 7-minute AMRAPS (as many reps as possible)


10 Burpee

20 Shoulder Press- holding the dumbbells, place your arms at a 90-degree angle with your palms facing forward, press dumbbells to the celling to straighten your arms, return to starting position.

20 Front Squat- Hold the dumbbells at your shoulders with your arms bent in front of you, with legs slightly past shoulder length apart, squat and return to standing position.

*Repeat this sequence as many times as you can in 7 minutes, with minimal rest between sets.


20 Squat Jumps

10 V-ups

10 Pushup to side plank- Start in a high plank, perform a pushup, lift your right arm to the ceiling while twisting your hips to the side wall to reach a side plank, return to high plank, pushup, repeat on the left side. Repeat 10 times.

*Repeat this sequence as many times as you can in 7 minutes, with minimal rest between sets.


15 Thrusters- complete a front squat with the dumbbells at your shoulders, push through the floor to straighten your legs and complete an overhead press. Repeat 15 times.

30 Mountain climbers

15 Dumbbell Upright Rows- Stand and hold the dumbbell with your palms facing your body while resting on your thighs, keep the weights close to your body as you lift your elbows and pull the dumbbells towards your chest, pause and lower to starting position. Repeat 15 times.

Don’t forget to stretch and cool down afterwards! You will be sure to need it after this killer 30-minute workout. We hope to see you in a D.U.T class soon, but until then feel free to try this at-home workout.