STUDIO CITY ( — Get fit like a UFC fighter!

Mike Dolce, a renowned mixed martial arts coach, stopped by the KCAL9 studios Thursday to talk about the new Ultimate Fighting Championship’s at-home fitness and nutrition program, UFC FIT!

Dolce shared a few moves from the UFC FIT program that can be used to attain that “Knockout Summer Body!” All of the moves Mike demonstrated can be done in your living room!

Overhead Squat with Dumbbells: A full-body exercise that focuses on glutes, thighs, shoulders and core.

o 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
o Slowly sit back into a full squat position while simultaneously lowering your raised arm, under full control.
o At the lowest point of your squat, you should be sitting back onto your heels to really activate those glutes.
o Now, reverse motion, standing back up while simultaneously raising the opposite arm.
o Complete 10 reps on each side.

Drop Squat: Thigh and Glute specific

o 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.
o 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. (Note: If you are 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.
o Pause at the bottom and really sit into that glute before reversing motion.
o Complete 10 reps on each side.

Push-up with Alternating Arm Raise: Focuses on the shapely muscles of the shoulders and arms as well as core.

o Starting in a traditional push-up position, lower yourself as you would normally, being sure to keep your tummy tight.
o 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.
o Lower that arm and continue your next push-up, alternating the opposite arm raise on each rep.
o NOTE: To really kick this up a notch, grab a light dumbbell in each hand but make sure your knuckles clear the floor at the bottom.
o Complete 5 reps on each side for a total of 10 reps per set

Bow & Arrow: Full body focus with an emphasis on glutes, hamstrings, lower back, core and shoulders.

o 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.
o 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.
o Your body should form a straight line, just like an archer, pulling back her bowstring.
o Pause and squeeze each rep to really activate those core muscles.
o NOTE: Be sure to keep your tummy tight throughout this exercise.
o Complete 10 reps on each side.

For more on the program, visit UFC FIT online.


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