Randy Couture's Expendables Workout: Will You Survive 45 Minutes Of Pain?

Bodybuilding.com and Lionsgate bring you The Natural's workout for the feature film The Expendables. We dare you to try it. We double-dog dare you...

Do you have the mettle to go a round with Captain America himself, Randy Couture? Bodybuilding.com and Lionsgate bring you The Natural's workout for the feature film The Expendables. We dare you to try it. We double-dog dare you...

Randy Couture talks about the Expendables
Watch The Video - 9:15



Randy Couture's 45-Minute Circuit Workout

Randy's 19-Exercise Circuit
1

Jogging-Treadmill

5 minutes
Jogging-Treadmill Jogging-Treadmill

2
Lateral Speed Step Lateral Speed Step

3

Crunches

5 minutes
Crunches Crunches

4

Windmills

1 set of 12 reps, per side
Windmills Windmills

5

Jackknife Sit-Up

1 set of 8 reps
Jackknife Sit-Up Jackknife Sit-Up

6

Superman

1 sest of 12 reps
Superman Superman

7

Hip Crossover (shown with straight legs)

1 set of 6 reps, per side
Windmills Windmills

8

Ab Roller

1 set of 15 reps
Ab Roller Ab Roller

9
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

10

Hang Clean

4 sets of 3 reps
Hang Clean Hang Clean

11

Front Squat (Clean Grip)

3 sets of 3 reps
Front Squat (Clean Grip) Front Squat (Clean Grip)

12

Knee Tuck Jump

1 set of 5 reps
Knee Tuck Jump Knee Tuck Jump

3 Supersets: 30 seconds rest between sets
13
Alternating Kettlebell Press Alternating Kettlebell Press

Medicine Ball Chest Pass

1 set of 4 reps
Medicine Ball Chest Pass Medicine Ball Chest Pass

3 Supersets: 30 seconds rest between sets
14

Bent Over Two-Dumbbell Row

1 set of 8 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Overhead Slam

1 set of 5 reps
Overhead Slam Overhead Slam

2 Giant Sets: 45 seconds rest between sets
15

Seated Dumbbell Curl

1 set of 8 reps
Seated Dumbbell Curl Seated Dumbbell Curl

Dumbbell Lunges

1 set of 10 reps
Dumbbell Lunges Dumbbell Lunges

Coach Jake Bonacci

Training along with Randy is his amazing strength and conditioning coach Jake Bonacci! Jake is one the top strength and conditioning coaches in the world for MMA. He has designed his training methods to push fighters to an entirely new level. Jake designs his individual classes based around his clients specific goals. Whether you're looking to get ripped abs or to bulk up a few pounds, Jake has a plan for you.

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