I'm AJ Tucker and this is the best weightlifting routine for fight conditioning. So coming in and doing bicep curls and tricep extensions is not going to transfer well on the mat or in a fight. So I'm going to show you three exercises one is a weightlifting exercise that involves the full body and it's a functional movement, number two is going to be a core exercise that focuses on your core and number three is going to be a sport specific exercise. The first exercise I'm going to show you is a variation of the overhead lunge because whenever you are in a fight you have one foot forward, one foot back. We are never in this position right here, okay? So, for this variation I'm going to load the weight directly over my head. I'm going to step back and go all the way down to my knee, come back up with the same leg that I put down. Now this is a great functional movement where you are utilizing the entire body as if you are in a fight. The second exercise I'm going to show you is a core exercise where I'm using a heavy medicine ball, feet off the ground and I'm going to touch the floor and bring it back up, working my core, using a twisting motion and I can also uncross my feet and point my toes out to mimic the guard position. The third exercise I'm going to show you is a sport specific exercise. This is going to work my lower body, my conditioning and it's also going to help and mimic me shooting in for a take down. So I'm going to start out over here, I'm going to come in fast, let my first knee go to the ground, bring my second leg up and stand as if I was shooting in for a take down so it looks like this and coming all the way up. The first step is so important in this exercise. So I'm coming in, stepping up, opposite leg and these three exercises are the best exercise that you can do for fight conditioning.