Build up to multiple kicks per side before switching. Lift your arms overhead and pull them down to your side as your knee comes up to your chest. This move will help develop your core for "ground and pound striking." Knee Kicks Catch it, lift it back up, and repeat as many times as you can for 50 seconds. Lift the ball above your head and slam it down to the ground. Do the entire circuit three times for an intense full-body workout worthy of the UFC Hall of Fame. The 12-move circuit is decidedly difficult-even for seasoned pros like Rutten.įor the workout, perform each move for 50 seconds and rest for 10 seconds in between each move. We traveled to his Westlake Village facility to find out what it takes to get the body of an MMA fighter. He also owns a gym in California where he developed an MMA training system. Since hanging up his grappling shorts, the Dutch fighter has gone on to appear in many television shows and movies. After retiring in 1999, he was inducted to the UFC Hall of Fame and continues to give back to the industry that made him a household name. He traveled the globe and trained in Japan throughout the 1990's. In the world of Mixed Martial Arts and Ultimate Fighting Championship, Bas Rutten is a bit of a legend.
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