By now, you are no doubt aware of one fact: Ronda Rousey is totally badass
and takes no prisoners!
She is clearly incredibly fit and strong and you may be wondering -- outside of a lot of sweat equity -- how she got there.
Here is a look inside her diet and workout regimen so you can train like a pro!
Rousey is a fan of the Dolce Diet which takes a 'lean and green' approach used by many top athletes.
When talking to ESPN, Rousey said:
"Like last night, I got the fried calamari and I took all the bread off before dipping it, and that was my treat. And I had one little rip of the cotton candy because I thought maybe gourmet cotton candy would be different. It wasn't. And I ate all the raspberries off the desserts. Everyone else had dessert. I ate the raspberries. And I wouldn't even do that during camp. Let me show you what my training diet looks like.
Here we go.
8 a.m.: Two teaspoons oat bran, two teaspoons chia seeds, two teaspoons hemp seeds, almond butter
10 a.m.: Train
11:45: Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets
12 p.m.: Farmer's scramble: one whole egg, plus two egg whites, two sides of turkey bacon
4 p.m.: Skinny Sumo Stir-Fry: Grilled steak, asparagus, broccoli, mushrooms
6 p.m.: Train. Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets
Before bed: Chamomile tea. Everything's got an hour, an amount, everything."
When not prepping for a fight, Rousey likes to mix MMA, Judo, wrestling, and strength training with pilates. Oh, and she also runs on sand dunes! I'm exhausted just thinking about that one!
What can you do to get a workout like Rousey's? Here are a few of her favourite exercises:
1. Medicine Ball Plyo Push Up
Start in a push-up position on the floor with a medicine ball positioned between your hands. Bend your arms to lower your body towards the floor. Forcefully extend your arms, allowing your palms to leave the ground, and land with both hands on top of the ball. Replace each hand to either side of the ball before repeating. Aim for eight to 10 reps in total.
2. Stability Ball "Fall"
Position your stomach on the top of a stability ball, place your hands on the floor and lift your feet. Keep your eyes on the floor and your shoulders level with the ground as you rotate your left hip towards the ceiling, then your right. (Don't allow your feet to touch the ground throughout the entire set!) Repeat 10 to 15 times on each side.
3. BOSU Ball Squat & Press
Stand on the dome of a BOSU ball with your feet hip-width apart, holding a dumbbell in each hand by your sides. Squat down, then extend your legs and raise your hands to shoulder level. Press the weights above your head, then lower your arms back to the start. Repeat 10 to 15 times.
Sounds like a reasonable place to start! What do you think? Can you easily work this routine into your own?
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