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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) February 2024 #2









Workout Plan Overview:

  • Workout Days: 15 (Days 1-5, 7-11, 13-17)

  • Rest Days: 5 (Days 6, 12, 18, 20) + Active Recovery (Day 14)


Goals:

  • Strength: Build muscle strength essential for kickboxing power.

  • Endurance: Improve cardiovascular health for better performance.

  • Flexibility: Enhance mobility to reduce injury risk and improve technique.


Equipment Needed:

  • Dumbbells (various weights)

  • Yoga mat (for ground exercises and stretching)


20-Day Workout Plan:



20-Day Workout Plan:


Day 1: Upper Body Strength (Dumbbells)

  • Bench Press: 3 sets of 12 reps

  • Bent Over Rows: 3 sets of 12 reps

  • Shoulder Press: 3 sets of 12 reps

  • Bicep Curls: 3 sets of 12 reps

  • Tricep Kickbacks: 3 sets of 12 reps


Day 2: Lower Body Strength (Bodyweight)

  • Squats: 3 sets of 15 reps

  • Lunges: 3 sets of 12 reps per leg

  • Calf Raises: 3 sets of 20 reps

  • Glute Bridges: 3 sets of 15 reps


Day 3: Core & Agility (Bodyweight)

  • Plank: 3 sets of 30-60 seconds

  • Russian Twists: 3 sets of 20 reps

  • Mountain Climbers: 3 sets of 30 seconds

  • Side Planks: 3 sets of 30 seconds per side


Day 4: Cardio & Endurance (Mix)

  • Jumping Jacks: 3 sets of 50 reps

  • Dumbbell Thrusters: 3 sets of 12 reps

  • Burpees: 3 sets of 10 reps

  • High Knees: 3 sets of 30 seconds


Day 5: Full Body Circuit (Mix)

  • Push-Ups: 3 sets of 12 reps

  • Dumbbell Deadlifts: 3 sets of 12 reps

  • Bodyweight Lunges: 3 sets of 12 reps per leg

  • Dumbbell Rows: 3 sets of 12 reps per arm


Day 6: Rest Day


Repeat Days 1-5 for Days 7-11


Day 12: Rest Day


Day 13-17: Repeat Days 1-5 with Modifications

  • Increase weight for dumbbell exercises if possible.

  • Add reps or sets to bodyweight exercises for increased challenge.

  • Incorporate dynamic stretches at the start of each session to improve flexibility and mobility.


Day 18: Rest Day


Day 19: Active Recovery

  • Light Jogging or Walking: 30 minutes

  • Stretching or Yoga: 30 minutes


Day 20: Rest Day


Additional Tips:

  • Warm-Up: Start each workout with a 5-minute dynamic warm-up.

  • Cool Down: End each session with 5-10 minutes of stretching to enhance flexibility and reduce muscle soreness.

  • Hydration: Encourage clients to stay hydrated throughout their workouts.

  • Modification: Adjust exercises to meet individual fitness levels and needs.


This plan is structured to progressively build the physical attributes necessary for CSD Kickboxing while allowing adequate recovery to maximize improvements and minimize the risk of injury.



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