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Ronda Rousey Workout Routine

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Ronda Rousey's Workout Routine & Diet

Ronda Rousey was the first American woman to earn an Olympic medal in judo, which she won at the 2008 Summer Olympics in Beijing. She is the former UFC Women’s Bantamweight Champion, as well as the last Strikeforce Women’s Bantamweight Champion.

With that said, we know that Rousey has a great physique. She has been ranked number one among the 50 ‘Most Dominant Athletes Alive’ in 2015.

Over the ensuing years, she established herself as one of the best ever in contemporary mixed martial arts. She is regarded as the number one female MMA fighter of all time.

Within this article, we’ll discuss Ronda Rousey’s workout routine, diet, and supplements: 


Current Stats 

Height: ‎‎170 cm – 5’7″

Weight: 68 kg – 150 lbs

Age: 33 years old 

Birthday: 1st of February, 1987

Accolades: Best Fighter ESPY Award, 2015


Workout Principles

Before a fight, Rousey heads into a two-month training camp, where everything from her workouts to her nutrition to her rest days is dialed in to optimize performance. There’s a lot of mental and emotional pressure that comes with the build-up to a fight. 


Ronda Rousey’s Workout Routine 

Ronda Rousey’s workout Routine is formatted a bit differently than what we’re used to seeing. She works out 3-5 days a week, while also incorporating yoga, hiking, sports, and other forms of activity within your training as well.

Here is Ronda Rousey’s workout routine: 


On Monday, Wednesdays, and Fridays: 

Rousey starts these days with two or three hours of sparring with an opponent.

At the beginning of the camp, they start training with three rounds, then work their way up to six rounds (one more than in an actual fight). That way, Tarverdyan has no doubt his athletes have enough stamina to work through the five rounds of a real match.

In the evening, Rousey heads back to the gym for a couple more hours of mitt work (to fine-tune defensive moves and drills) or to the pool for a swimming workout.


Tuesdays, Thursdays, Saturdays:

Rousey starts the day with judo, grappling, punching bag work, wrestling, and take-downs, and crushes another cardio session like a stair workout at UCLA or running.

Closer to the fight, she trades that for skipping rope to take the force off her legs and to stay explosive and quick on her feet.


Sunday: Rest 

On Sundays, she regularly spends her Sundays in the ice bath, getting physical therapy, and seeing a chiropractor.


Ronda Rousey’s Diet 

When your body is the only tool you need for your job, it’s crucial to take care of it from the inside out.

Rousey did blood tests and hair tests to find out which foods are best and worst for her body, and then that’s where Mike Dolce comes in-the so-called “patron saint of weight cutting” and weight management trainer to the MMA all-stars.

Here is Ronda Rousey’s diet: 


1. Breakfast: 

Chia Bowl: 2 tbsp chia seeds, 2 tbsp hemp seeds, 2 tbsp oats, agave nectar, 1 tbsp almond butter, ¼ cup raisins, and cinnamon.


2. Lunch: 

Egg Scramble on Bread: 2 scrambled eggs with red peppers, tomatoes, spinach, avocado, mushrooms, turkey bacon.


3. Dinner:

Turkey Chili: 6 oz ground turkey, red and green bell peppers, avocado, hemp seeds, ¼ cup beans, cayenne pepper, and chili pepper.


4. Dessert: 

Greek Yogurt Bowl: Greek yogurt, 1 tbsp chia seeds, and agave



Ronda Rousey uses the following supplements to help fuel her gains:

  • Whey Protein 
  • Multivitamin 
  • Magnesium



Over the ensuing years, she established herself as one of the best ever in contemporary mixed martial arts.

If you enjoyed this routine, check out our other professional fighter workout routines:

What do you think about Ronda Rousey’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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