Khabib Nurmagomedov Workout Routine

Khabib Nurmagomedov, aka ‘The Eagle’ is a renowned Russian professional mixed martial artist. He belongs to the Dagestan region of Avar. Nurmagomedov has been a two-time Combat Sambo World Champion and UFC Light-Weight Champion.

He also holds the longest undefeated streak in MMA with 27 wins. 

You must be quite excited to know about Khabib Nurmagomedov’s workout plan that makes him a fighting machine. He is ‘The Eagle’ of the Octagon in a real sense.

Well, this post is going to be about Khabib Nurmagomedov’s workout routine that made him earn that alias.

Khabib Nurmagomedov Workout Schedule

Khabib Nurmagomedov Workout
Khabib Nurmagomedov in an Instagram Photo (Khabib Nurmagomedov / Instagram)
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Khabib Nurmagomedov is a complete fighter. His workout plan includes a variety of different stuff that works on different aspects of his physique. This further helps Nurmagomedov to be strong, agile, and quick.

He follows a strict workout program to perform his very best.

His workout program is quite intense in nature which works to enhance his overall athleticism.

Khabib Nurmagomedov workout schedule looks like this:-

  • Running- 90 minutes in the morning/daily
  • Martial Arts Training- Afternoons/daily
  • Grappling/Sparring- Evenings/daily
  • Russian Sauna- Once per week

Khabib Nurmagomedov Workout Routine

Undoubtedly, this has to be the most awaited part of this post. Isn’t it? That is pretty obvious too as here we will be discussing Khabib Nurmagomedov’s training routine in detail.

This is the workout routine that you would seldom find in fitness magazines. It is the workout routine of a champion, and it requires a tremendous amount of dedication to perform it from the start to the end. So without further ado, let’s get through it.

Low Tech Training

Khabib Nurmagomedov prefers to follow a low-tech training program. He doesn’t include fancy stuff in his exercise routine. Rather he prefers to perform exercises that are basic, conventional, and effective in showing results. Running, lifting rocks, calisthenics, and shadow boxing are some of his most preferred exercises.

Triple Threat

Khabib Nurmagomedov’s workout routine includes a variety of different exercises. He runs in the morning, performs his sparring sessions after lunch, and alternates between sparring and grappling in the evening.

Upper Body Workout

Khabib Nurmagomedov Workout Routine
Khabib Nurmagomedov in an Instagram Photo (Khabib Nurmagomedov / Instagram)

Khabib Nurmagomedov gives his best shot every single time he steps into the MMA ring. The sport of MMA demands its players to have a great level of upper body strength.

This is because the sport demands a lot of exertion of the upper body muscles like the core, shoulders, arms, back, and chest.

MMA players tend to have a lot of upper body strength and conditioning, and Khabib Nurmagomedov is no different. The upper body strength and conditioning of Khabib Nurmagomedov make him dominate the Octagon.

The following table will give you an overview of Khabib Nurmagomedov’s upper body bodyweight training which targets all upper body muscles.

All the exercises mentioned in the table are bodyweight movements that involve the core muscles in their execution.



Rest Time (seconds)

Push-Ups with shoulder taps






Clapping Push-Ups



High Plank

90 secs


Bicycle Crunches



Narrow Push-Ups






All the above-mentioned exercises enhance your upper-body strength, explosiveness, and conditioning.

Exercises like push-ups with shoulder taps and narrow push-ups tend to work on enhancing your upper-body strength and balance. A superman hold engages the lower back and works on its conditioning along with working on some other back muscles too.

Clapping push-ups is one such movement that works on improving spontaneous strength on the one hand and enhances cardio-effectiveness on the other hand.

Bicycle crunches work on the abdominals. They also engage the hips and the obliques. This exercise also contributes towards making the hip flexors more agile.

Regular crunches, on the other hand, work on improving the conditioning and strength of the abdominals.

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Regular Runs

Running happens to be an important part of Khabib Nurmagomedov’s workout routine. It works on improving his stamina along with serving as an excellent form of cardio. On most days, Nurmagomedov runs for about 90 minutes. At times when he is approaching a fight, he doubles up the distance.

Fight Training

To make sure he fights to the best of his capabilities, Nurmagomedov performs martial arts training on a daily basis. He also performs shadow boxing to improve his form and technique. It also aids in enhancing his muscle memory.

Sweating it out

Khabib Nurmagomedov always makes sure that he is not carrying any extra water weight. To sweat it out, he hits the Russian sauna once a week. Sauna also helps his muscles to recover and recuperate well.

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Final Words

We expect that by now, you would have got inspired to try out Khabib Nurmagomedov’s workout routine. Well, you can try it out but make sure to modify it as per your fitness levels.

Also, consider taking the guidance of an experienced coach to get the most out of his workout plan.