MMA Core & Cardio with Coach Van Arsdale & Ryan Jimmo

Coach Van Arsdale, Head Coach for Team Jaco (home of the Blackzilians), designs this Core & Cardio workout for Designer Whey's Summer Shape Up Challenge! Follow along while he puts his fighter, Rryan Jimmo, through this intense core workout. Visit http://bit.ly/NfBZPS to try today's Summer Shape Up Challenge with top trainers around the country. Follow Designer Whey at www.facebook.com/designerwhey.

15 EXERCISES:
Shadow Box -- 5 minutes
Turkish Get-Ups -- 1×10 reps (5 on each side) alternating side, no rest. Use a heavy dumbbell.
Side plank while holding a heavy dumbbell with a 3-second hold at the top. 5 reps on each side.
1×15 reps of 3-way sit-ups
1×15 reps of V-Ups
1×60 reps Lying Leg Extensions
1×15 reps each side, Alternating, Seated, medicine-ball Twist
Elbow and Toe Plank, 1×1 minute
Side Plank 1×1 minute, followed by 30 reps
Side Plank 1×1 minute, followed by 30 reps
Elbow and heel bridge, 1×1 minute
Superman hold & Superman Reps (30)
Wall-sit, 1×2 minutes
Wall handstand, 1×1 minute
Shadow box -- 5 minutes

Ryan Jimmo ties fastest knock out in UFC History in debut UFC 149.