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...

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Randy Couture's 45 Minute Circuit Workout

19 Exercise Circuit:

• 5 minute Jog (30 secs rest)

• 5 minutes on Agility Ladder (30 secs rest)

• Alternating Leg-up Crunch: 1 set of 12 reps, per side

• Windmill: 1 set of 8 reps, per side

• V-Crunch: 1 set of 12 reps

• Superman: 8 reps

• Hip Crossover: 1 set of 6 reps, per side

• Ab Wheel: 1 set of 15 reps (45 secs rest)

• Stiff-Legged Deadlift to Shrug: 1 set of 5 reps (30 secs rest)

• Hang Clean: 4 sets of 3 reps, 30 sec rest between sets (45 secs rest)

• Front Squat: 3 Sets of 4 reps, 30sec rest between sets

• Jumps: 1 set of 5 reps

3 Supersets: (30 sec rest between supersets)

• One-Arm Stability Ball Dumbbell Press: 1 set of 7 reps, per arm
• Chest Throw: 1 set of 4 reps (45 secs rest)

3 Supersets: (30 sec rest between supersets)

• Dumbbell Row with Bands: 1 set of 8 reps
• Overhead Slam on Bosu: 1 set of 5 reps (45 secs rest)

2 Giant Sets: (45 secs rest between giant sets)

• Supinating Dumbbell Curls: 1 set of 8 reps
• Overhead Alternating Lunges: 1 set of 10 reps or 5 reps per leg
• Dips: 1 set of 10 reps

Note: The entire workout lasts around 45 minutes.

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.

Jake Bonacci's Official Site: www.bodybybonacci.tv