Build the Physique of a Champion With the Ronda Rousey Workout

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Ronda Rousey Kino Workout

Over the past decade, Ronda Rousey has emerged as one of the best female athletes on the planet. As a former MMA fighter and current WWE all-star, her career has been decorated with countless championships and titles to prove her unmatched skill.

With all these accolades, it’s no surprise that Rousey’s body is built like a champion. Strong, toned and incredibly athletic, Rousey has achieved above and beyond goddess status physique.

Obviously, looking like a champion starts with training like one. That’s why we’ve put together the perfect workout routine to give you that shredded Ronda Rousey physique that will put you ahead of the competition.

Ronda Rousey’s Physique

In terms of size, Rousey stands at 5 feet 7 inches while weighing around 135 pounds. When looking at her physique, right off the bat it’s easy to see that she possesses incredible muscle tone. From her round shoulders to her defined abs, she’s been able to develop muscle while keeping a proportionate look. No one single area looks overly developed than another, allowing Rousey’s physique to look aesthetic and evenly strong.

On top of great muscle tone, Rousey sports a low body fat percentage that gives her figure a defined look. This is what keeps her muscles toned, shows off her abs and gives her a strong appearance. A complete guide for eating to achieve a low body percentage can be found in Kinobody’s Goddess Toning Program. It contains the exact nutrition information and strategies to follow to lose fat effortlessly and achieve this type of toned body.

Rousey’s Key Characteristics

While Rousey’s body is evenly developed and contains muscle in all the right places, her career as a fighter has allowed a few particular areas to shine.

First off, her shoulders and arms show off extraordinary muscle form and strength. Her round shoulders give off the appearance of impressive strength and her arms – a.k.a. her biceps and triceps – follow suit.

Her abs are another area that shows exceptional build, as Rousey holds insane strength and stability in her core. Defined abs are an important part of the female physique, and Rousey’s training has allowed her to showcase this attribute perfectly. This aspect of her training shows tons of similarities to Kinobody’s Goddess Toning Program. The program provides detailed ab workouts to strengthen the area and provide your core with an aesthetic definition.

The Ronda Rousey Workout Routine

While this isn’t the exact workout plan Ronda Rousey follows, it’s designed to provide you with her incredible physique with proven results.

This workout routine will have a laser focus on ab training to achieve a strong core like Rousey. Starting with Core Workout A, you’ll be doing lying leg raises, planks and hip bridge holds. Later in the week, you’ll follow this with Core Workout B, which includes hanging knee raises, side planks and again hip bridge holds.

By working on two different abdominal workouts during the week, you’ll ensure to hit your core from every angle and develop a perfectly balanced and aesthetic appearance.

This workout will also highlight the shoulders through progression on a key compound movement – the shoulder press. By utilizing the seated dumbbell shoulder press, your deltoids and upper body will experience increased definition as your muscles become stronger and give you that toned look.

These workouts and movements are outlined in great detail in Kinobody’s Goddess Toning Program. Along with the training methods, the program’s nutritional and lifestyle strategies are tailored to helping you achieve the goddess physique.

Training Schedule

Monday: Legs and Shoulders

  • Bulgarian Split Squats: 3 sets x 8-10 reps per leg (rest two minutes after doing a set for each leg)
  • Dumbbell Forward Lunges: 3 sets x 6-8 reps (rest two minutes between sets)
  • Seated Dumbbell Shoulder Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Lateral Raises: 4 sets x 12, 10, 8, 6 reps

Wednesday: Chest and Back

  • Incline Dumbbell Bench Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Lat Pulldowns: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pushups: 3 sets x 10-15 reps (rest two minutes between sets)
  • Bent-Over Flyes: 4 sets x 12, 10, 8, 6 reps

Friday: Legs and Arms

  • Single Leg Hip Thrusts: 3 sets x 10-15 reps per leg (rest two minutes after doing a set for each leg)
  • Step-Ups: 3 sets x 6-10 reps (rest two minutes between sets)
  • Alternating Dumbbell Curls: 3 sets x 6-10 reps (rest two minutes between sets)
  • Cable Rope Triceps Pushdowns: 3 sets x 8-12 reps (rest two minutes between sets)

Core Workout A

  • Lying Leg Raises: 3 sets x 10-20 reps (rest one minute between sets)
  • Planks: 2 sets x 30-90 seconds (rest one minute between sets)
  • Hip Bridge Hold: 1 set x 60 seconds

Core Workout B

  • Hanging Knee Raises: 3 sets x 6-12 reps (rest one minute between sets)
  • Side Planks: 2 sets x 20-40 seconds per side (rest one minute between sets)
  • Hip Bridge Hold: 1 set x 60 seconds

Workout Notes

In order to see the benefits of this workout routine, you need to keep in mind that progression is key. Each workout, you should aim to add in an extra rep for each set until you’ve reached the highest end of the recommended rep range. Then, look to add weight to the bar and start again from the lower end of the rep range.

For example, if you performed the shoulder press for 3 sets x 6 reps in your previous workout, the next time around you’ll want to hit 3 sets x 7 reps of the same weight. Once you build this up to 3 sets x 8 reps, add 5 pounds to your lifting weight and go back to 3 sets x 6 reps and build back up in reps. Continue with this progression method and you’ll surely build up strength and an aesthetic physique in no time.

As always, recovery is vital when it comes to exercising and it’s no different when following this workout plan. As a way to aid your recovery and get the most out of every single workout, try the Kinobody Superhero Stack. First in the stack, Kino Octane Organic Pre-Workout is perfect for clean energy with no crash. Next is Kino Gains, which contains creatine and L-carnitine to boost recovery. Lastly, Kino Aminos supports muscle development and improves training capacity. While these supplements aren’t a requirement, they’ll help give you that extra boost to speed up results.

For more free tips, inspiration, workout courses and plenty of celebrity workouts, check out the Kinobody blog. Along with feeling your best inside and outside of the gym, Kinobody can help you look your best as well with Kino Clothing, the best workout apparel for you!

Follow this workout plan to channel your inner champion and train like a winner.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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