George St. Pierre Workout

®

You o’  o sp io  Ocg o o   xposiv wig-iig scs us y UFC cmpio Gogs S-Pi.

georges st-pierre’s kick-ass Workout Le e  ece  elpe bul e o fou x-pc  po By Erik Owings

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PhOtOgraPh By randi BErEz

thE ULtimatE Fight Er’s wOrkOUt gy  f  db  dl b f w  w   to bui usc  oo i soo ho ift s. You c fi goo guts fo y ub fo th to six . But to oouts  ? You’ b ugh out of th ight oo—uss you hpp to b th tough st guy i th pc, hich UFC chpio Gogs St-Pi  ost fiity is. H buit his fousy chis physiqu ith just to ight oouts v y 7 ys. I o, bcus I’ o of his tis. Ou p o St-Pi to ics his st gth  xposiv po  pc o usc it hout ig y ft. Fi ig: This oout is ot fo th -i. It cobis Oypic ovt s ith boy-ight xciss , cig up you tbois to s htv ft you hv to th cvs.

the hardbOdY Plan BUIld THe lOOk OF a CHamPIOn wITH GeOrGeS ST-PIerre’S wOrkOUT rOUTIne poWer phase

the program

Pom is o-oy wokou wic  wk. t wokou is sp io  pss: pow, sg,   oss. Usig  icios ow, mk su you fis   xciss i c ps o movig o o  x o.

do  xciss i  o sow, compig  psci um o ss o c xcis o movig o o  x. rs 2 mius w c s.

1 Dbbll

2 Dbbll

3 Dbbll

gb  p of ubbell, pu ou p bc,  flex ou ee  o. Pull e ubbell up  “cc” e  oule e  ou e o   poo; eep ou ee ll be. reu o e  poo. do 1 e of 5 ep,  1 e of 3 ep.

s ol  p of ubbell ju oue ou oule  o. dp ou ee,  e pu up  ou le  ou pe e ubbell ovee. Loe e ubbell bc o e  poo. do 1 e of 5 ep,  1 e of 3 ep.

hol  p of ubbell belo ou ee  o. Pull e ubbell up  “cc” e  oule e. te pe e ovee, eep ou ee ll be. reu o e  poo. Pefo 3 e of 3 ep.

l

strength phase

Pom  xciss i succssio s  cicui, sig 30 o 60 scos w c. do 3 ps o vy xcis,  comp  o o 3 cicuis.

1 g

keep e e eleve  ou elbo loce  ll e.

Le fceup  ou  le be  ou lef le fl o e floo. hol  ubbell, e ou    ovee. roll oo ou lef e  pop ouelf up. te e ou p, queee ou lue,  e ou lef . Pue,  le ou lef le be ou bo  o. Fo e eel poo,  up le eep e ubbell bove ou  ll e. Oce ou’e , ep bc  ou lef le  pefo e ovee  evee o eu o e  poo. Coplee 3 ep, c e,  epe.

2 pll

Fat-Loss phase

1 sq

 s  ou fee p p. Loe ou bo ul ou pl e o e floo bou oule- p. kc ou le bc o  puup poo. Pefo  puup,  e qucl evee e ovee  pefo   jup  ou  up.

BEth BisChOFF,

Ue ou b o elp e ou bo le eep oe le fl o e floo.

4 Dbbll

aue  puup poo, bu  ou fee o  bec o ep  ou  o  s bll. slol loe ou bo ul ou ce el ouce e bll. Pue,  pu bc up o e  poo.

hol  p of ubbell  ou pl fc, uppe  pepecul o e floo,  oe e of ec ubbell e o e ee p of ou oule. Pu ou p bc  loe ou bo o  qu,  pu bc up.

Pom squ uss o 20 scos,  s 10 scos. t’s 1 s. Comp  o o 8 ss.

dop o  qu  f ou e oo ou .

you ee oul be o e ubbell  ll e.

3 sw-bll

 w f  b

h  ’ le fo  cup b, u  ove p ’ ll e  ou oule. Pull ou ce up o e b  queee ou oule ble oee. Pue,  lol loe ou bo o e  poo.

Poop b

l d 

 

you bo oul fo   le fo ou le o ou oule.

oo: coceup.co; oo (fo of poe): a Bebe/do/Excluve a

f q

Explovel  jup     ou c. ree,  e epe e exece.