Nystok

All you need is a set of stairs and some heart. Climbing stairs strengthens leg muscles (glutes, quads, calves) and improves cardiovascular fitness, making it great for future champions.

1) Stair Climb (30-second break when at the top)

2) Stair Climb (Top to bottom 30-second break)

3) Weighted Stair Climb (Top to bottom 30-second break)

4) Weighted Stair Climb with sandbag or heavy object (Top to bottom 30-second break)

5) Stair Climb 2x (Top to bottom 1 minute break)

Only five reps stand between you and your debut on the sand.

Drop now. Rest for 5 to 10 seconds then 1 minute after before starting next push-up set.

1) 3 regular push-ups - 2 regular push-ups

2) 3 decline push-ups - 2 decline push-ups

3) 3 weighted push-ups - 2 weighted push-ups

4) 2 triangle push-ups - 3 triangle push-ups

“Become Warrick, the fearsome Cestus fighter: shadow his warm-up ritual, feel the leather wrap your fists, and prepare to make your legendary debut in the Colosseum.”

1) Quick Sprint then High Knees

2) Jumping Jacks

3) Shadow boxing with weights

Gladiators needed exceptional shoulder and arm strength, along with relentless endurance, to deliver explosive strikes in the arena. This workout is designed to build those same qualities in any modern fighter or athlete.

1) Broomstick Sprints (Run from one end of an area to the other switch arms every other set) 10x with broomstick 10 second break in between.

2) Broomstick swing (10 sets of 15 swings)

3) Battle Ropes (alternative waves) 1 min 3 sets

4) Battle Rope Slams 1 min 3 sets

You might picture gladiators training in fancy gyms — but nope. They built their strength and power almost entirely with bodyweight and with heavy stones, getting ready the old-school way.”

1) Regular Push Up 20x

2) Wide Grip Push Up 20x

3) Triangle Push Up 5x

4) Weighted Push Up (As many as you can do add a weight vest or a backpack loaded with books)

5) Burpees with Push Up 1x