By Jay Cardiello

If you’re looking to get a lean, muscular physique and a shredded core, you could do a lot worse than training exactly like an MMA fighter. How do I know? I was an international martial arts champ as a teenager, and now I train with the Gold Team Fighters USA, a tough bunch of MMA pros. Here are five moves I use with those guys. Do ’em a few times per week, coupled with a diet. high in protein and low in calories, and before long you’ll start to resemble Jon Bones Jones. Though we wouldn’t recommend challenging him to a fight…

Workout note: do all five MMA moves in succession, performing as many reps as you can in 30-, 60- or 90-second blasts, depending on your training level. Do a total of three sets, resting 30 seconds between each.

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