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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) January 2024









Workout Structure:

  • Days 1-6 & 8-13 & 15-20: Active Workout Days

  • Days 7 & 14: Rest Days


Exercise Focus:

  • Upper Body Strength: Using dumbbells for arms, shoulders, and chest.

  • Lower Body Strength: Bodyweight exercises for legs and glutes.

  • Core Strength: Targeting abdominal and lower back muscles.

  • Flexibility and Mobility: Stretching routines.

  • Cardiovascular Endurance: Bodyweight cardio exercises.



Full Body Workout

  • Dumbbell Squats: 3 sets of 10 reps

  • Dumbbell Bench Press: 3 sets of 10 reps

  • Bent-over Dumbbell Rows: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds


20-Day Workout Plan:



Day 1: Upper Body (Dumbbells)


Upper Body Workout

  1. Dumbbell Bench Press - 3 sets of 10 reps

  2. Dumbbell Bicep Curls - 3 sets of 10 reps

  3. Dumbbell Tricep Overhead Press - 3 sets of 10 reps

  4. Dumbbell Rows - 3 sets of 10 reps each arm


DAY 2


Lower Body Workout

  1. Squats - 3 sets of 15 reps

  2. Lunges - 3 sets of 12 reps each leg

  3. Calf Raises - 3 sets of 20 reps

  4. Glute Bridges - 3 sets of 15 reps



Day 3

CORE & FLEXIBILITY

  1. Planks - 3 sets of 30 seconds

  2. Russian Twists - 3 sets of 15 reps each side

  3. Bicycle Crunches - 3 sets of 20 reps

  4. Stretching Routine - 10 minutes



Day 4


Full Body Circuit

  1. Burpees - 3 sets of 10 reps

  2. Dumbbell Deadlifts - 3 sets of 10 reps

  3. Push-Ups - 3 sets of 15 reps

  4. Dumbbell Squats - 3 sets of 10 reps



Day 5


Upper Body (Bodyweight)

  1. Push-Ups - 3 sets of 15 reps

  2. Tricep Dips - 3 sets of 12 reps

  3. Pike Push-Ups - 3 sets of 10 reps

  4. Pull-Ups or Body Rows - 3 sets of 8 reps



Day 6


 Lower Body & Core (Dumbbells)

  1. Dumbbell Lunges - 3 sets of 12 reps each leg

  2. Dumbbell Goblet Squats - 3 sets of 10 reps

  3. Dumbbell Side Bends - 3 sets of 15 reps each side

  4. Dumbbell Calf Raises - 3 sets of 20 reps


Day 7 rest


Repeat Days 1-6 for Days 8-13


Day 14: Rest Day


Repeat Days 1-6 for Days 15-20


Notes:

  • Warm-Up: Start each session with a 5-10 minute warm-up (light jogging, jumping jacks, dynamic stretches).

  • Cool Down: Finish each session with a cool-down period, including static stretches.

  • Hydration: Encourage hydration throughout the workout.

  • Modification: Adjust exercises based on individual fitness levels and needs.

  • Consultation: Advise clients to consult with a healthcare professional before beginning any new exercise regime.


This plan is designed to enhance strength, flexibility, and endurance, supporting the physical demands of CSD Kickboxing without including specific kickboxing routines.



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