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288
Workout

Khabib Nurmagomedov

~28 min.
~336 kcal
⁉️ Comments

Khabib Abdulmanapovich Nurmagomedov (born 20 September 1988 in Sildi, Dagestan ASSR) is a Russian professional mixed martial artist competing in the lightweight division of the Ultimate Fighting Championship (UFC). He was the longest-reigning UFC Lightweight Champion.

Interesting Fact

"When I was 23, I was told that UFC was an unattainable goal, that it was too early to join. These words angered me, I wanted to show everyone what I was capable of as soon as possible." - Khabib recalls. Nicknamed as 'the Eagle', he has never had a loss in an octagon. He has a count of 28 wins in mixed martial arts. Khabib was inducted into UFC Hall of Fame on March 2022.

Quote

You have to sacrifice everything to achieve the desired result.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Side lunge leg in the hinge
5
Level: 2
S1
12
Side lunge leg in the hinge
5
Level: 2
S2
12
Side lunge leg in the hinge
5
Level: 2
S1
12
Side lunge leg in the hinge
5
Level: 2
S2
12
Side lunge leg in the hinge
5
Level: 2
S1
12
Side lunge leg in the hinge
5
Level: 2
S2
12
Single arm pull with rotation
9
Level: 3
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Single arm pull with rotation
9
Level: 3
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Single arm pull with rotation
9
Level: 3
S1
10
Single arm pull with rotation
9
Level: 3
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
Hip and lower leg flexion (single leg)
8
Level: 2
S1
6
Hip and lower leg flexion (single leg)
8
Level: 2
S2
6
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Criss cross
8
Level: 1
S1
10
Criss cross
8
Level: 1
S2
10
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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