From the outside, Ultimate Fighting may look like two nimble nutjobs beating the crap out of each other, but the sport actually requires quite a bit of athletic prowess.

Martin Rooney, trainer of the 2007 IFL World Team Champions, has a new exercise guide, "Training For Warriors," that's instructive, fascinating and a wee bit off-putting.

Take a look at the exercise on the left, and you'll realize that you'd better be extremely comfortable with your manhood and your trainer before you attempt any of these moves.

Click through our gallery to see some of Rooney's innovative and exhausting exercises, along with our commentary. (We're gonna get our butts kicked for this.)

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