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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) May 2024









Equipment Needed:

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

  • Yoga or exercise mat

  • Timer (for timed exercises and rest)


20-Day Workout Plan for CSD Kickboxing Students

This 20-day workout plan incorporates a mix of dumbbell and bodyweight exercises, designed to complement your CSD Kickboxing training. It focuses on building strength, endurance, and flexibility while ensuring adequate rest and recovery.


Workout Plan Overview:

  • Workout Days: 15 (Days 1-5, 7-11, 13-17, 19)

  • 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:


Day 1: Upper Body Strength (Dumbbells)

  • Dumbbell Bench Press: 3 sets of 12 reps

  • Dumbbell Bent Over Rows: 3 sets of 12 reps

  • Dumbbell Shoulder Press: 3 sets of 12 reps

  • Dumbbell Bicep Curls: 3 sets of 12 reps

  • Dumbbell 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 (Bodyweight)

  • Jumping Jacks: 3 sets of 50 reps

  • Burpees: 3 sets of 10 reps

  • High Knees: 3 sets of 30 seconds

  • Skaters: 3 sets of 20 reps


Day 5: Full Body Circuit (Mix)

  • Push-Ups: 3 sets of 15 reps

  • Dumbbell Deadlifts: 3 sets of 12 reps

  • Dumbbell Squats: 3 sets of 12 reps

  • Dumbbell Rows: 3 sets of 12 reps


Day 6: Rest Day


Repeat Days 1-5 for Days 7-11


Day 12: Rest Day


Repeat Days 1-5 for Days 13-17


Day 18: Rest Day


Day 19: Full Body Strength & Conditioning (Mix)

  • Dumbbell Clean and Press: 3 sets of 10 reps

  • Bodyweight Squat Jumps: 3 sets of 15 reps

  • Dumbbell Renegade Rows: 3 sets of 10 reps per side

  • Dumbbell Farmer's Walk: 3 sets of 1 minute


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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