Ronday Rousey: Fighting Is In Her Blood

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In 2010, Ronda Rousey burst into the MMA scene, strong, confident and seemingly infallible. However, this wasn’t Rousey’s first time in the spotlight. Born in Riverside County, California, Rousey began to gain notoriety as a successful Junior Olympic-level swimmer, and even more so, in the 2008 Beijing games as an Olympic bronze medalist in Judo, the first American to medal since it became an Olympic sport. Growing up as a tomboy to a mother who was a world judo champion, judo was a natural fit for Ronda who found it also gave her confidence and a social outlet — especially after the loss of her father.


After judo, she made her amateur MMA debut in 2010. Her early career was something of a wonder. She was indestructible and undefeated, winning 12 consecutive MMA fights — 11 of which she won in the first round, and six of those were by armbar submission.

Rousey quickly rose to the top of her group in both fame and success. In 2015, she seemed almost inhuman, becoming the UFC’s highest paid fighter and ranked by magazines as the world’s most dominant fighter. She was voted “the best female athlete ever” by an ESPN online voter poll and claimed the Female Fighter of the Year award in 2012, 2013, and 2014. Outside of her excellence in the ring, Rousey gained attention for her impressive and powerful physique, earning a feature in Sports Illustrated. The key to her workouts? Changing things up: She does everything from strength and conditioning to Pilates and yoga ball exercises. She even trains on sand dunes.  

Work Out Like Ronda

Try this challenging Rouse- approved stability-focused workout via RIPPEDER, and then work out like a champion.


  1. BOSU-Ball Squat-and-Press

Stand on the rounded side of a BOSU with your feet about hip-width apart. Hold a dumbbell in each hand by your sides. Squat down, then return to standing raising the dumbbells to shoulder level. From there, press the weights overhead, to finish the movement lower your arms back to the starting position. Go for 10-15 reps

“Tip: Leo Frincu, Ronda’s trainer and owner of Results Studio (, suggests that beginners do this move standing on the floor before progressing to this version. Once you’ve mastered the version shown here, turn the BOSU upside down and perform the move on its flat surface.”

  1. Stability-ball toss

Kneel on a stability ball with your hands on a wall for support and one leg at a time, slowly extend them to a standing position on top of the ball. Try this on a slightly deflated ball to make it a bit easier. Have a spotter nearby to help out if needed, and then have them toss you another stability ball, pass it back 10 times to really work on your core and balance.

Tip: This is obviously an advanced move – if you have any hesitations at all, stand on top of an upside-down BOSU ball and have your partner toss you a medicine ball (Frincu recommends six to eight pounds). When that becomes too easy, prepare yourself for the advanced version by trying to stay upright on the ball for as long as you can.”

  1. Med-ball plyo push-up

Begin on the floor in a pushup position with a medicine ball between your hands. Lower yourself to the floor by bending your arms then push yourself up but extending your arms and exploding up so that your hands come off the ground and land with both hands on the top of the medicine ball. Reset to the starting position before each rep, try for 10 reps total.

Tip: Reduce the intensity by placing one hand on the floor, one on the ball, and performing regular push-ups, advises Frincu. (Five on each side is a great place to start.) For an intermediate variation, perform a push-up with one hand on the ball, then “walk” your hands to switch hand positions. Repeat, alternating sides.”

  1. Stability-ball “fall”

Lay with your stomach down on the stability ball, your hands on the floor and your feet in the air. Keeping your shoulders level and your eyes focused on the ground in front of you, rotate your left hip up to the ceiling, return to start and then repeat with your right hip while keeping your feet off the ground the whole time. Go for 10 to 15 reps.

Tip: According to Frincu, this exercise is a coordination exercise that helps fighters focus their eyes on their opponent while in the cage. If you’re a beginner, make your motions smaller, or keep one foot on the ground as you pivot.”

This is a very challenging routine that requires pro-level strength and stability, and is a great opportunity to incorporate the Dynapro yoga ball to work out like a pro. Our grade exercise balls for home workouts, are designed with anti-burst PVC Material – Perfect for Physical Therapy, Pilates, Yoga, and Personal Training.

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