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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) April 2024









Equipment Needed:

  • A range of dumbbells (light, medium, heavy)

  • Yoga or exercise mat

  • Timer (for timed exercises and rest)


Plan Structure:

  • Workout Days: 14 (Days 1-5, 8-12, 15-19)

  • Rest Days: 6 (Days 6, 7, 13, 14, 20, 21 for recovery and reflection)


Daily Focus Areas:

  • Day 1 & 8 & 15: Upper Body Strength (Dumbbells)

  • Day 2 & 9 & 16: Lower Body & Core (Bodyweight)

  • Day 3 & 10 & 17: Endurance & Mobility (Mixed)

  • Day 4 & 11 & 18: Full Body Circuit (Mix of Dumbbells and Bodyweight)

  • Day 5 & 12 & 19: Active Recovery (Light Bodyweight Movement & Stretching)


Detailed 20-Day Workout Plan:



Day 1, 8, 15: Upper Body Strength (Dumbbells)

  • Dumbbell Bench Press: 3 sets x 10 reps

  • Dumbbell Rows: 3 sets x 10 reps each side

  • Shoulder Press: 3 sets x 10 reps

  • Dumbbell Bicep Curls: 3 sets x 12 reps

  • Dumbbell Tricep Extensions: 3 sets x 12 reps


Day 2, 9, 16: Lower Body & Core (Bodyweight)

  • Squats: 3 sets x 15 reps

  • Lunges: 3 sets x 12 reps per leg

  • Calf Raises: 3 sets x 20 reps

  • Plank: 3 sets x 1 min

  • Bicycle Crunches: 3 sets x 20 reps


Day 3, 10, 17: Endurance & Mobility (Mixed)

  • Jump Rope: 3 x 3 min rounds

  • Mountain Climbers: 3 sets x 30 seconds

  • Dumbbell Thrusters: 3 sets x 10 reps

  • Dynamic Stretches: 10 min


Day 4, 11, 18: Full Body Circuit (Mix)

  • Burpees: 3 sets x 10 reps

  • Dumbbell Deadlifts: 3 sets x 10 reps

  • Push-Ups: 3 sets x 15 reps

  • Dumbbell Squat to Press: 3 sets x 10 reps

  • Leg Raises: 3 sets x 15 reps


Day 5, 12, 19: Active Recovery

  • Light Jog or Walk: 20-30 min

  • Full Body Stretching: 15 min

  • Optional: Foam Rolling


Rest Days: 6, 7, 13, 14, 20, 21

Use these days to rest, recover, and reflect on your progress. Light activities like walking, gentle stretching, or yoga are beneficial but keep the intensity low.


Notes for Success:

  • Warm-Up: Always start with a 5-10 minute warm-up to prepare the body for exercise.

  • Cool Down: End each session with a cool-down, including stretching to aid recovery.

  • Progression: Increase the weight of the dumbbells or the number of reps/sets as you get stronger.

  • Hydration: Stay hydrated throughout your workouts and the day.

  • Rest and Recovery: Listen to your body and take extra rest if needed, especially if you feel overtrained or excessively sore.


This plan aims to complement your CSD Kickboxing training by building strength, enhancing endurance, and improving overall physical conditioning. Stay committed, and you'll notice significant improvements in your kickboxing performance and general fitness.



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