Mike Dolce’s UFC FIT: The Review – Part 2 of 2


Now that Part One is behind us it is safe to say I’m at least half the way ready to ask for a championship match with whoever the reigning goon is at UFC ( honestly, I have no idea.  Is it still Hulk Hogan? ).  So without further delay we return to Mike Dolce and the UFC training centre in Las Vegas, Nevada.


Time: 46 minutes

It’s the half-way point, so Mike tells us we’re going to crank it up a bit.  6 rounds, 4 exercise per round x2.  It’s a chest, shoulders triceps, glutes and calves day so I have high expectations whenever strength is the focus of a workout.  Mike says we’re going to start heavy…and then proceeds to pick up 10lb weights for shoulder presses.  Um, ok.

Fear not though as those smaller sizes will do a good enough job this time around especially since many moves are punching with weights or moving them in such a way you probably wouldn’t want to risk it with 25lbs or anything like that.  If you feel the weight is too light, modify to a more stationary posture and pump away.  In my opinion the chest, shoulder and glute focus is good, but the triceps and claves were sort of asking for more.

However, Striker Strength has a good tempo and the lighter weights will more often than not work out very well here.


Time: 42 minutes

It’s traps, back, delts, biceps, glutes and as always a little ab-core in 6 rounds/5 moves per round x2.  The lighter weight that Mike generally uses work better here with a few exceptions like bicep curls, some rows and squats.  In those cases drop those ridiculous 10lb-ers and man up.  Thirty seconds per rep moves pretty good and there is lots of room to modify.

I do have a few safety recommendations though.  If you have lower back issues take it easy on the Front Loading Deadlifts and keep the weight light for it.  Also go easy with Hard Pummel as the move involves swinging dumb-bells around and it can be easy to make a sudden connection with your own unsuspecting skull.  But then again, if you truly want the UFC experience then I say throw caution to the wind and see if you have a glass jaw.



Time: 40 minutes

5 rounds/4 moves per round x2 plus a sixty second bonus round of sprawl and brawl.  The first 2 moves are resistance, 1 cardio, and one fight move which feels more like a cool-down.  If you ask me, every move should be like the 60 sec. bonus move.  The resistance moves are great with lots of sweet push-up action.

Like pretty much all of UFC Fit, be sure to adjust your choice of weights accordingly and don’t be too quick to follow the lead of Mike and the cast who often use weights too light for any serious muscle growth.

Nonetheless, Challenger reveals a lot of what makes UFC Fit work with diverse workouts, great music, and a fighter flavor.


Time: 36 minutes

5 rounds, 4 moves per round done twice.  Like Challenger the first two are resistance exercises, one cardio, and one fight move.  The fight move is of course there to preserve the justification for having the UFC label on the box.  As I look at the workout schedule, I also see that Challenger and Champion are at times interchangeable.

I have to congratulate both Challenger and Champion for their total body focus and wish many of the other workouts followed the same formula.  Although many times the weights used are waaaaaay too light you fortunately have the option to ramp it up if you modify the moves a bit.  So you guys out there better put those puny 8lb-ers down because no way the guys on this set got those arms lifting aerobic-level weights.


I would say that Ultimate Fit Champion follows in the success of Challenger and is a great total body workout.


Time: 20 minutes

I can’t tell you how much I appreciate this workout because my legs and gluteus are toast.  There are no rounds, just a straight to the point stretch that goes after your sore spots in a glorious way.  Most of the attention is spent on the lower body which makes perfect sense considering UFC Fit really goes after the legs.

One thing that I’m a real perfectionist with when it comes to stretch or yoga workouts is proper music tempo.  I’m glad to say that Ultimate Stretch Flex nails it.


Time: 30 minutes

I don’t know what the metaphor for “shark tank” is but it sounds rather unpleasant and not very child friendly.  In Shark Attack, Mike asks the big question, are you going to be the predator, or are you going to be the prey?


Shark Attack is three rounds with 5 moves per round done twice.  Round one has break-falls, punches and kicks.  Round two is simple kicks and medium intensity cardio.  And Round three is a more worthy finish of sprawls, kicks and other martial arts inspired moves.  Regretfully Shark Attack falls into its own trap of trying to stick to MMA moves instead of other more intense ways to use the time given.  That means a lot of punching and kick combos that feel more like a cooldown than a breakdown.  All of this makes Mike‘s reminder to us that now we know what it’s like to be in a UFC fight, seem less than genuine.

Unfortunately, Shark Attack does not live up to its name as it is an intermediate workout at best where 30 seconds per move just does not cut it.  For a better use of your thirty minutes I’d opt for P90X3 MMX or practically any FOCUS T25 workout.



Before we go any further, I’m going to crush all of your dreams right now.  UFC Fit will not make you a fighter and is in no way is similar to actual martial arts training.  To be perfectly honest, I’m more than a little disappointed at many review sites that have the audacity to say it does.  As a fifteen year martial arts veteran myself, I’m going to tell you all right now that a home fitness course will in no way get you ready for the octagon unless your job is the water boy.

If you simply want a high energy cardio program to take you to your limits and MMA means little to you then you might be better served with P90X or Asylum.  And don’t take this the wrong way…but UFC Fit might have more appeal to women than men.  The weighted moves are far more designed for higher reps and will provide no real muscle growth in men, while providing leaner physiques more desired by women.

OK, enough of my complaints…now the good news!  Out of all the MMA style workouts I have reviewed, I would say UFC Fit probably comes out on top.  It’s classier and better put together than Tapout XT, more variety than Rushfit and not as goofy as Les Mills CombatMike Dolce is a trainer you would have a hard time finding fault with as he is never goofy, always serious, and has just the right amount of energy without going over the top.  To top it off, this program has very effective plyometric moves and really works on the fast-twitch muscle fibers.  If you’re one of those people that like the flavour of MMA workouts then my friend, you will indeed have found a home with UFC Fit.

© 2014 – 2015, Dysfunctional Parrot. All rights reserved. No reproduction of written material is permitted.

About Author

John Paul Parrot ( aka. The Dysfunctional Parrot ) is a disgruntled Systems Analyst who wanders the Canadian wastelands saving small villages with the power of Kung Fu.  His chair is also a little too close to the twenty year old microwave.  As you can well imagine, this has had certain side effects.

  • Matt

    So you would totally recommend T25 over UFC Fit in your esteemed parrot opinion

    • Well, I kind of hate to say it but yeah, I feel like I got more in 25 minutes with T25 than I did in 45 with UFC Fit. The cardio in the latter was just not nearly as intense.

      But it’s also a matter of taste too. If you love the heck out of martial arts and UFC and all that stuff then this can go well for you. Personally I liked it for what it was but can’t really see myself returning to it when I have better options available.

      • holyguy7

        Well, I am on week one of this workout program and I must say that I thought it would not be too difficult and it a way it isn’t. What it does do is combine cardio with light weights so that after every workout you are drenched in sweat. This is exactly what I needed as I have plateaued in results for well over a year now exercising 6 days a week. I believe this program will get me over that so I can start losing weight again as I want to.

        I have done both T25 and Tapout XT and I think this is better overall. It just seems more fun to do while getting a good sweat. I was really surprised of how sore I was after the first week. It it is too easy for you, just add more weight and it should be fine.

        I like Mike as a trainer as well. He seems to be motivating. Just remember, this program is UFC Fit, but as the “parrot” would say, it is light on the UFC and heavy on the FIT. This program is designed to get you fit, not ready for the MMA fighting. I think 99 percent of people understand that and buy the program because they want to have bodies that look like the fighters. Yes, I think this program, given the right intensity, can make you look fit. That is what most people, including me, want.

        • kimo

          can anyone of you send the nutrition manual to me please ? and 3 days to shred ? i struggled to get it but i couldn’t :( if anyone has the ufc fit’s nutrition manual please send it to me by pdf or whatever .

      • holyguy7

        I have done T25 and now I am starting week 9 of UFC Fit. My results have been much better with UFC Fit than with T25. Perhaps because the workouts are a bit longer. I have plateaued greatly for the last year but with UFC Fit, I have gone over that.

        That being said, I have modified the class schedule slightly.

        I have replace the class Cardio Cross Train with either Plyo Shred or Fat Fighter. These two cardio are much harder and better.

        The heaviest weights I use are 10 pound dumbbells for the heavy ones and 8 pound dumbbells for the light ones. Seems to enough. I don’t want to bulk up but just get lean fit muscles.

        With T25, I really did not see any really fat loss or change, but I am sure it did give me a good workout.

        I now disagree with this being a woman’s workout. Men just need to use bigger dumbbells and they can get a good workout. I have sweat running down my entire body after this workout so I know it works.

        • Brn


          UFC Fit start easily and a little annoying in the first 2 of the 4 segments, but the last ones are really nice.

          Because the difficult its progressive i think its the best program to i have done to beginners men or woman.

          I can find a reason but this program shape more my upper body than others.

          I will repeat this routine but i will do only the 3 and 4 segments.

          One advantage i find also in UFC Fit its that will need less space than others i have done. A 2×2 square its enough to do all workouts with no restrictions at all (In others i need to have careful in same routines or do with restritions).

          T25 its really nice also, its more intense, need less time, great to do it in the morning.
          I’m endomorph and heavy so these more cardio programs T25/Insanity, drain more my daily strength, so i prefer others like UFC Fit that i could do all year without fell tired, and do run and bike 2 times per week, outside the programs.

          Some people prefer more cardio and intensity for this T25 will more adequate .

  • holyguy7

    It is nice to see a workout guru like me. I also have a fair volume of home workout videos. I just started my home workout journey and have finished the following workouts:

    Turbofire (20 weeks)
    Tapout XT (13 Weeks)
    Weider X-Factor (8 Weeks)
    Focus T-25 (Currently on week 10).

    Honestly, I don’t really care for the hour long workouts anymore since I started T25. I kind of like the idea of just working my butt off for 1/2 hour and done. I was trying to decide what workout program to do next. I was wondering if you can comment on any of the following. These are the workouts I am considering doing next.

    BBX Hardcore
    Weider Ruthless
    UFC Fit
    ZCut Power Cardio Series
    ZCut Power Strength Series

    I have all these programs (except Ruthless, that is showing up at my door tomorrow). I see you have reviewed only UFC fit and P90X3. Any ideas on the others?


    • Well, at the moment I have only done P90X3 and UFC Fit out of the final list you have. Given a choice I would hands down go P90X3. UFC Fit really wasn’t that difficult and had very little in the way of variety. X3 allowed good variety of all-around fitness such as better weights, yoga, plyometrics, pilates, etc. I almost found UFC Fit to be more tailored to women.

  • Kevin

    So I really enjoyed RushFit. Felt like I got a good full body functional type of workout. I actually got better overall results with that than I did with P90x or Insanity. Would you consider UFC a longer RushFit?

  • Joshua

    I’m currently in P90x3 and have dabbled in Rushfit. I really liked Rushfit but my one major complaint was no pull-ups, which I find a must for most strength training (used to be a rock climber). I’m liking P90x3 but my problem with is thus far is the same problem I’ve had with previous P90x programs, almost too much variety (some of the moves, while not ineffective, they just seemed to make up because they could and didn’t want to put something more classic -albeit more effective – moves in there) and Tony’s antics can get annoying in my opinion. I was considering alternating one week of p90x3 with one week of rushfit throughout the life cycles of the programs. My question as it pertains to this is discussion is having gone through all 3 programs (rushfit, P90x3, and UFC Fit), which would you recommend if you wanted to alternate one with the P90x3 program? My fitness goals are more focused on lean/strength (like a rock climber) over muscle mass.

    • Considering that rock climbing is your goal, pull-ups are probably a big help so definitely stick with a P90X program. In terms of raw core strength I found Rushfit to be vastly superior to UFC Fit but if you’re able go for a Focus T25 hybrid with X3. Nobody knows core like Shaun T.

      • Joshua

        Thanks. Would you say alternating one week or p90x3 and one of rushfit would be a good hybrid or in your opinion would you start to lose gains faster than you achieved them (e.g. the strength from P90x3)?

        • I would think the results would be similar. Keep in mind that neither P90X/2/3, Rushfit or any other prgram is a magic bullet fitness solution. Their sole purpose is to just get someone off the couch and moving their butt for a select period of time. It all comes down to a matter of personal preference how you want to get the job done!

          Rushfit is a pretty tough program in its own right, but it suffers from a lack of variety. Combined with X3 it would be much more enjoyable in my opinion and I certainly think you can’t go wrong giving it a try!

  • Dan B

    I actually found the participants ( not Mike) in UFC Fit more annoying than Tapout. When the camera cuts to them and they make some stupid “I am a bad ass” comment, it is distracting. They also will, occasionally yell out comments behind Mike.

    Although I agree the production of UFC Fit is better than Tapout XT, UFC Fit is clearly much easier and, many times, leaves you wanting more. After doing Tapout, P90X and Insanity, UFC Fit just isn’t in the same league.

    • I agree. Out of all the big name workouts such as Insanity, P90X or even Tapout XT, UFC Fit is probably the easiest. To be honest, once I was done the review I sold it right away. Usually I keep the one I really like such as all three P90X series, Asylum, T25, etc.

      • Dovette

        I’m buying T25, but after I have done that, out of the P90’s and Insanity, which would be best for building a little muscle?

        • P90X. But if muscle is your aim you might want to give Body Beast a look.

          • Dovette


  • Dan

    Sorry for the DF typo. In addition, and I am certainly not complaining out this, but the women in UFC Fit wear just as tight, if not more so, clothing than than women in Tapout. The girl whose name appears to be Jersey, might as well be naked when she wears that pink outfit. That could be the tightest fitting workout clothing ever put on DVD.


    • I’d go back to check but my wife might wonder what my motives were. I’ll just take your word for it. :)

  • Mr. Edge

    I did insanity and I have thought about Focus T25 considering that Insanity worked and Shaun T. created them both. Then I watched an info commercial on UFC Fit. Which is better? Stick with Indanity seeing as it works, try Focus T25, or trying UFC Fit?

    • In my honest opinion, I found T25 to be much better than UFC Fit. UFC Fit workouts sort of seem all the same and never come even close to T25 levels of cardio. T25 Core Speed puts the boots to anything in UFC Fit.

      UFC Fit, while still a good system, is somewhat of a niche that might get dull in a hurry. I’m still doing T25 and loving it.

  • Hulse33

    I have this program sorry guys I love this program I lost 60 pds and my wife lost 30 so ufc fit is great

    • Marcel

      I am wondering if you have the nutrition manual of the Ufc Fit package ?

      • No, as I have since sold off my copy of the program in order to keep the revolving door of reviews funded!

  • Carina Jahn

    Thanks for the thorough review. I currently have GSP Rushfit and enjoy it and have had great results. I am looking for more variety in my at home workouts as I have had Rushfit for years and I have all the lines memorized. I enjoy the MMA type workouts and this may be just what I am looking for to switch things up a bit. Thanks.

  • oxyJen00

    I’ve been doing UFCfit for the past 2.5wks & I just love it, but I can’t understand your comment about TapoutXT (workout for douchebags by douchebags). Fair enough, each to their own but I love Tapout & MK – & Mike Dolce rocks…but the girls yelling out all the time really annoys me…it’s a workout video, not a porn video :)

    • Really, I said that? Well, if I did then I must apologize because that’s not a fair thing to say.

    • Alex Salazar

      Agreed with the girls yelling in the workouts, I find it super-annoying and have to crank up some other tunes while doing Cardio Cross Train to drown them out.

    • Marcel

      Can you tell me about the nutrition manual that was attached with UFC Fit package ? please :)

  • Bryan Fuhs

    I own Les Mills Combat and have done the program before, which I enjoyed (I don’t mind Dan and Rach’s goofyness that much ;-)). Due to illness and an injury (not from using LMC) I have gotten off track and out of shape. I was considering doing UFC Fit, but I was curious, other than the lack of the “goofy” factor, do you feel that the training in UFC Fit is better than Les Mills Combat? Or do you think that Les Mills Combat is on par with UFC Fit and would give me equal results? I just don’t want to drop another $100 if it isn’t necessary. Thanks for any advice :)

    • I would agree that the two programs are similar in difficulty, although very different in delivery. Nobody sings in UFC Fit. :)

      I would say the results would be similar in both packages.

      • Bryan Fuhs

        Thanks so much for your reply! I truly enjoy your reviews, they are very helpful! After reading your review on UFC Fit a second time, I may actually ditch LMC and give UFC Fit a try to change things up a little. Cheers :)

  • Seechrissygo

    I love UFC Fit, minus Rachel & Coco. Their low self esteem leads them to acting foolish & yearning for the spotlight. Confidence is silent. Insecurity is loud.

  • Patrick P.

    Thank you so much for this complete and honest review; this, and some
    “sampling” done with the assistance of Torrent sites, convinced me to
    purchase the program; and, boy, am I pleased with it! It’s well balanced
    and a lot of fun. I enjoyed Rushit; but it is not as diversified and
    complete as UFC FIT. Being a “Québécois” myself, just like GSP, this I
    think this should de considered a statement…; Now, on a different
    note, I don’t think MMA-like workouts should be compared to programs
    such as Insanity or P90X; they serve different purposes and goals; of
    course P90X3 covers all dimensions of fitness with more depth and
    specificity; but when you choose an MAA program…Well…You should know
    what you’re getting and not getting… Moreover, purely in terms of
    cardio, you can kick your ass as much with a MMA workout as you can
    with, let’s say, a Shaun T workout, depending on your level of
    intensity…And you will be more intense if you enjoy what you’re doing;
    I did Max 30 a year ago, sweated a lot, killed tons of calories but
    hated the non-functionnal moves and I will NEVER do the program again
    (although I still use the Tabata routines included in MAX 30 once in a
    while). UFC FIT ? Really cool moves and routines (much more functionnal)
    that I see myself repeating in the future with intensity…and pleasure

    I really enjoy your reviews; they are the ultimate independant reference. Keep up the good work !!

  • Marcel

    Is there someone who has a nutrition manual of the UFC FIT ?

  • Matthew Seltzer

    Hey DP, been reading your reviews for a while and I have a review request (saw that mentioned somewhere on here, not sure if this is the place and/or if that’s something you actually do).

    I wanted to request your review of the Bas-Rutten MMA Workout CDs (available on Amazon). First, I should say, I agree with you: no martial arts themed DVD workout has ever done a good job of the martial arts part, and most of them struggle to qualify as a workout. The Bas CDs, though, I’ve been doing a few years now and every time they rock me.

    Now, I’m no newbie to this; on the martial arts side, I have more than a decade of experience in kenpo and just about a year of bjj, and on the fitness side I’ve been doing P90X/Insanity since 2010 with no problem. Right now I’m mixing the Bas CDs in with Insanity Max:30, and the two programs feel on par with each other.

    I’m requesting the review because I want a serious, knowledgeable, third party to tell me if I’m crazy or not about how much these CDs work me. Whether shadow boxing or on the bag, I come out of the gym soaked and would like to hear one other person say whether or not this is actually as hard as I think it is.

    Anyways, that’s my rant. Fingers crossed you’re intrigued and pull the trigger. Thanks!