Day 1: Power Striking
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Warm-Up:
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Jump Rope: 5 min
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Arm Circles: 50 each direction
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High Rotations: 20
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Bodyweight Squats: 20
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Workout (5 Rounds):
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30 sec Jab/Cross
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30 sec Front Kicks
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30 sec Hooks
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30 sec Jump Squats
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60 sec Rest
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Finisher: Heavy Bag or Shadowboxing: 3 x 2-minute rounds
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Core:
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Plank: 3 x 45 sec
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Russian Twists: 3 x 20
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Day 2: Lower Body Explosiveness
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Strength Circuit (4 Rounds):
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Goblet Squats x 12
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Walking Lunges x 20 steps
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Box Jumps x 10
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Kettlebell Swings x 15
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Conditioning: 10x 20-second sprint + 40-second walk
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Core:
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Hanging Knee Raises x 12
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Bicycle Crunches x 20
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Day 3: Kickboxing HIIT
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Circuit (6 Rounds – 45 seconds each exercise, 60 seconds rest between rounds):
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Jab-Cross-Hook Combo
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Alternating Roundhouse Kicks
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Burpees
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Mountain Climbers
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Finisher: Jump Rope: 10 minutes
Day 4: Upper Body Power
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Strength (4 Sets):
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Push Press x 8
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Pull-ups x 8–10
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Dumbbell Bench Press x 10
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Renegade Rows x 10
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Conditioning (5 Rounds):
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1 Minute Fast Punches
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15 Push-ups
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30 Seconds High Knees
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Day 5: Fight Conditioning
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Workout (5 Rounds):
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2 Minutes Shadowboxing (Focus on: Footwork, Head movement, Combination speed)
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30 Seconds Burpees
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30 Seconds Rest
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Core Circuit (3 Rounds):
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V-Ups x 15
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Plank Shoulder Taps x 20
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Leg Raises x 15
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Day 6: Full Body Warrior Circuit
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5 Rounds (Rest 60 seconds between rounds):
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Dumbbell Thrusters x 12
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Push-ups x 15
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Jump Lunges x 20
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Battle Ropes x 30 sec
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Plank x 45 sec
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Day 7: Recovery
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30-minute walk
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Stretching or yoga
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Foam rolling
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Hydration focus
