How Wrestlers Train To Get Muscular | Wrestling Style Workout

My workout book: https://amzn.to/49IDhzM

Workout:.
Bodyweight Squats: 3 sets of 15-20 reps.
Stand with feet shoulder-width apart, lower into a squat, then rise back up.

Push-Ups: 3 sets of 10-15 reps.
Keep your body straight and lower yourself until your chest nearly touches the ground, then push back up.

Burpees: 3 sets of 10-12 reps.
Start in a standing position, drop into a squat, kick your feet back into a plank position, return to the squat, and jump up.

Lunges: 3 sets of 12-15 reps per leg.
Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then push back to the starting position.

Plank: 3 sets of 30-60 seconds.
Hold a plank position, keeping your body straight and engaging your core.

Mountain Climbers: 3 sets of 20-30 reps per leg.
Start in a plank position and alternate driving your knees towards your chest at a fast pace.

Dumbbell Rows: 3 sets of 12-15 reps per arm (if you have dumbbells).
Bend forward at the waist, keep your back straight, and pull the dumbbell towards your chest.

Shadow Wrestling: 3 sets of 1-2 minutes
Practice your wrestling stance, footwork, and takedown motions without a partner.

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