In pro wrestling, you shouldn’t be interested in that mindless cardio where your brain goes to a different place. No, you need to focus on your heart and lungs while also focusing on stimulating your mind. This is a thinking man’s sport, all the meat head positions are already taken!

Pro Wrestlers cardio training will be intense, but it will start off slow. Start with some basic back and forth turns, nothing major, just enough to get your heart pumping by the minute. (About 20 total will do.)

The forward throw. Make a fist with both hands, plant the flat of your wrist on the mat, kick your feet over your head using the moment to get back on your feet. The roll backwards. Start backing up by pushing your feet into a quick sitting position, using the moment to roll back, planting your fist on the mat (protecting your neck), and return to standing.

Then move on to quick basic workouts. Push-ups: 15 military push-ups (Kaos Push ups) Straight shape, body as flat and rigid as a board. Head up and take out the first 15, take a 15 count break (in perfect pushup position) then move to 14, take a 14 count break and so on until you get to 1. Now that you’ve at least broke one sweater. Move on to some standing squats.

Squats: Minimum of 150. Legs shoulder width apart. Hands overhead, cross your chest or sides by lifting them (directly in front of you) into the squat. Back straight, head up and squat to sitting position 150 times.

Now that you’ve warmed up, it’s time to start the muscle-fatiguing cardio. Submission fight. Starting in a standing position, the first man (or woman) enters the ring, going through 10 one-minute rounds with a fresh opponent. (It doesn’t matter if you submit or win, everyone goes the full minute) 30 second rest between matches and the first match is 3 minutes. (Total 11 rounds)

Now it’s time to take it home. Just when you thought you gave all you can give. Just when you thought you had nothing left in the tank. Just when you think it’s all over. This is the time when you have to dig deep. Bring out your inner fighting spirit! When every day Joe says I quit, that’s you kick him for 10! Never say die attitude. Take out the fire that breathes inside you. It’s time for the Universal Pro Wrestling sequence.

Start by throwing your opponent into the ropes with a right handed Latigo (similar to an arm drag for American wrestling fans). Skip your return charge to you. Follow up with a dropdown menu and a quick frog jump. Try to blow up your opponent with a vicious clothesline. Watch out, because if he ducks, he can hit you with a devastating shoulder block. Don’t worry, if he does, do your dropdown sequence, frog jump, and catch him with a big hiptoss. Cover (Pin) and repeat, 5 times. Switch Roles (Doing both sides of this sequence counts as 1) Absorb each fall with your feet as much as possible, you want to take as little damage as possible. And remember, only a trained professional fighter can perform this task. All this done in 30 minutes. You can’t beat this intense workout.