glamour-logo5 Hot Summer-Body Moves from UFC FIT

by Lexi Petronis,
Glamour Magazine

If you’re looking for some amazing toning exercises to do this summer, these moves—from Ultimate Fighting Championship training program, UFC FIT—will knock you out. I mean that in the good way.
These are the favorite moves of Mike Dolce— MMA trainer, creator of UFC FIT, and author of The Dolce Diet. He likes them because you can do them right in your living room, with no special equipment—and because they rely on your own body weight, they’re very efficient toning exercises. Give ’em a try!
Overhead Squat with Dumbbells: This full-body exercise focuses on glutes, thighs, shoulders, and core.


Keep your head up with feet slightly wider than shoulder width; raise one arm straight up in the air, with the other arm hanging at your waist.
Slowly sit back into a full squat position while lowering your raised arm at the same time, under full control.
At the lowest point of your squat, you should be sitting back onto your heels to activate those glutes.
Now, reverse motion, standing back up while simultaneously raising the opposite arm.
Do 10 reps on each side.

Drop Squat: For your thighs and glutes.
Standing in a natural stance with your hands at eye level and elbows tucked in to your torso, keep your head up while looking straight forward.

Focusing on one leg at a time, begin the motion, similar to a rear lunge by squatting onto your lead leg and bringing your rear leg behind your body. (If you’re standing on a typical analog clock, your lead foot points to the 12 o’clock position, while your rear leg reaches to the 4 or 6 o’clock position.)
Pause at the bottom and really sit into the glute before reversing motion.
Do 10 reps on each side.

Push-up with Alternating Arm Raise: Focuses on the muscles of the shoulders and arms, as well as your core.
Starting in a traditional push-up position, lower yourself as you would normally, being sure to keep your tummy tight.

Pressing yourself back up to the top position, extend one arm in front of you, knuckles to the ceiling, until your body is one straight line.
Lower that arm and continue your next push-up, alternating the opposite arm raise on each rep.
If you want to really kick this up a notch, grab a light dumbbell in each hand (as pictured) but make sure your knuckles clear the floor at the bottom.
Do 5 reps on each side, for a total of 10 reps per set.

Ninja Jumps: Mike says this is a “fat burning, explosive exercise.”

Standing in a natural position, with hands at eye level and elbows tucked to your torso.
Jump as high as you can, making sure to bring both knees to hips level.
Be sure to soften your knees as you land to avoid injury.
After each rep, reset position for a slight pause, to maintain form.
Do 10 reps.
Bow & Arrow: This move has a full body focus—with an emphasis on glutes, hamstrings, lower back, core, and shoulders.

Starting on the floor, on your hands and knees, grab your left with your right hand and gently pull it as close to your chin as you can, increasing flexibility and range of motion.

Next, extend your left leg straight behind you trying to press your heel into the wall directly behind you while also extending your right arm straight ahead.
Your body should form a straight line, just like an archer, pulling back her bowstring.
Pause and squeeze each rep to really activate those core muscles.
Be sure to keep your tummy tight throughout this exercise.
Do 10 reps on each side.
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Get the program at UFCFIT.COM