The Matt Furey Royal Court
Besides being a great marketer, Furey knows his stuff when it comes to this type of training. He has tons of exercises and workouts in his book and if you haven’t done so, I urge you to check it out. I still use weights, but this is a nice change of pace and I use bodyweight exercises frequently.
Matt has what he call his Royal Court. It’s three exercises that are the foundation of Combat Conditioning.
Hindu Squats (to failure)
Hindu Pushups (to failure)
Back Bridge (work up to 3 minutes)
Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first and get on a beginners program. End of disclaimer.
Also, I personally don’t bridge and I have questions about it being safe. Furey says that there’s no danger and he’s been doing it a long time. It all depends on your own feelings about bridging. If you think its okay, do it. If not, don’t.