Devastating Body Attack 30 min 2x per week

Body Attack Workout: Break Down the Guard

Body shots win fights. A sustained body attack breaks the opponent's will, drops their guard, and sets up head shots. This workout builds the leg endurance to stay low, the rotational power for ripping hooks to the liver, and the level-change coordination to go high-low-high.

Key Principle

Body shots require staying low — which means your legs work harder than your arms. Most fighters don't attack the body enough because their legs fatigue. Build leg endurance first, then the body attack becomes sustainable.

Warm-Up

Bodyweight squats 2 min + torso twists 2 min

Exercises

Landmine Rotations from Squat

3 sets×10 each side reps· 45s rest

Combines level change with rotation — the exact mechanics of a body hook from a crouched position. T…

Wall Sits

3 sets×45s hold reps· 30s rest

Builds quad endurance to stay low when attacking the body. Body shots require you to bend your knees…

Heavy Bag Body Ripping

3 sets×60s reps· 30s rest

Alternate head hooks and body hooks — the fundamental level-change ripping pattern. This builds the…

Medicine Ball Side Toss

3 sets×10 each side reps· 30s rest

Rotational power from a crouched position. Unlike standing med ball throws, these are done from a lo…

Heavy Bag: Body-Body-Head Rip

4 sets×90s reps· 45s rest

The complete body-body-head sequence. Lead hook to body, rear hook to body, hook to head. This is ho…

Squat Hold with Dumbbell Hook

3 sets×12 each side reps· 45s rest

Stay low, throw compact hooks with weight. This exercise combines the crouched position with the hoo…

Cool-Down

Quad stretch + oblique stretch + hip opener 3 min

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