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Writer's pictureDave Tenedorio

WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) August 2024

Updated: Aug 9









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:


Week 1:

  • Day 1:

    • Warm-up: 5-minute light cardio (e.g., jogging in place)

    • Dumbbell Squats: 4 sets of 12 reps

    • Dumbbell Bench Press: 4 sets of 10 reps

    • Dumbbell Bent-over Rows: 4 sets of 12 reps

    • Dumbbell Shoulder Press: 3 sets of 12 reps

    • Cool down: 5-minute stretch

  • Day 2:

    • Warm-up: 5-minute jump rope

    • Dumbbell Deadlift: 4 sets of 10 reps

    • Dumbbell Bicep Curl: 4 sets of 12 reps

    • Dumbbell Tricep Kickbacks: 4 sets of 12 reps

    • Dumbbell Lunges: 3 sets of 12 reps (each leg)

    • Cool down: 5-minute stretch

  • Day 3: Rest Day

  • Day 4:

    • Warm-up: 5-minute dynamic stretches

    • Dumbbell Chest Fly: 4 sets of 12 reps

    • Dumbbell Lateral Raise: 4 sets of 12 reps

    • Dumbbell Renegade Rows: 4 sets of 10 reps

    • Dumbbell Russian Twists: 4 sets of 20 reps (10 each side)

    • Cool down: 5-minute stretch

  • Day 5:

    • Warm-up: 5-minute light cardio (e.g., brisk walk)

    • Dumbbell Step-ups: 4 sets of 12 reps (each leg)

    • Dumbbell Arnold Press: 4 sets of 10 reps

    • Dumbbell Hammer Curls: 4 sets of 12 reps

    • Dumbbell Front Squat: 3 sets of 12 reps

    • Cool down: 5-minute stretch

  • Day 6: Active Recovery (Light cardio like walking, yoga, or swimming for 30-45 minutes)

  • Day 7: Rest Day

Week 2:

  • Day 8:

    • Warm-up: 5-minute light cardio (e.g., jogging in place)

    • Dumbbell RDL (Romanian Deadlift): 4 sets of 10 reps

    • Dumbbell Incline Press: 4 sets of 12 reps

    • Dumbbell One-arm Row: 4 sets of 12 reps (each arm)

    • Dumbbell Overhead Tricep Extension: 3 sets of 12 reps

    • Cool down: 5-minute stretch

  • Day 9:

    • Warm-up: 5-minute jump rope

    • Dumbbell Goblet Squat: 4 sets of 12 reps

    • Dumbbell Chest Press: 4 sets of 10 reps

    • Dumbbell Upright Rows: 4 sets of 12 reps

    • Dumbbell Side Lunges: 3 sets of 12 reps (each leg)

    • Cool down: 5-minute stretch

  • Day 10: Rest Day

  • Day 11:

    • Warm-up: 5-minute dynamic stretches

    • Dumbbell Split Squat: 4 sets of 12 reps (each leg)

    • Dumbbell Reverse Fly: 4 sets of 12 reps

    • Dumbbell Push Press: 4 sets of 10 reps

    • Dumbbell Leg Raises: 4 sets of 15 reps

    • Cool down: 5-minute stretch

  • Day 12:

    • Warm-up: 5-minute light cardio (e.g., brisk walk)

    • Dumbbell Single-leg Deadlift: 4 sets of 10 reps (each leg)

    • Dumbbell Curl to Press: 4 sets of 12 reps

    • Dumbbell Farmer's Walk: 4 sets of 30 seconds

    • Dumbbell Plank Rows: 3 sets of 12 reps

    • Cool down: 5-minute stretch

  • Day 13: Active Recovery (Light cardio like walking, yoga, or swimming for 30-45 minutes)

  • Day 14: Rest Day

Week 3:

  • Day 15:

    • Warm-up: 5-minute light cardio (e.g., jogging in place)

    • Dumbbell Deadlift: 4 sets of 10 reps

    • Dumbbell Incline Bench Press: 4 sets of 12 reps

    • Dumbbell Bent-over Rows: 4 sets of 12 reps

    • Dumbbell Shoulder Press: 3 sets of 12 reps

    • Cool down: 5-minute stretch

  • Day 16:

    • Warm-up: 5-minute jump rope

    • Dumbbell Step-ups: 4 sets of 12 reps (each leg)

    • Dumbbell Arnold Press: 4 sets of 10 reps

    • Dumbbell Hammer Curls: 4 sets of 12 reps

    • Dumbbell Front Squat: 3 sets of 12 reps

    • Cool down: 5-minute stretch

  • Day 17: Rest Day

  • Day 18:

    • Warm-up: 5-minute dynamic stretches

    • Dumbbell Chest Fly: 4 sets of 12 reps

    • Dumbbell Lateral Raise: 4 sets of 12 reps

    • Dumbbell Renegade Rows: 4 sets of 10 reps

    • Dumbbell Russian Twists: 4 sets of 20 reps (10 each side)

    • Cool down: 5-minute stretch

  • Day 19: Active Recovery (Light cardio like walking, yoga, or swimming for 30-45 minutes)

  • Day 20: Rest Day

Notes:

  • Adjust the weights to suit your fitness level. If you're struggling to complete the sets, lower the weight. If it's too easy, increase the weight.

  • Keep your form strict to avoid injury.

  • Stay hydrated and ensure you're consuming adequate nutrition to support your workouts.

  • Active recovery days are important for muscle recovery; consider gentle activities like stretching or foam rolling.

This plan offers a comprehensive routine that balances muscle development with proper recovery, helping you build strength and endurance effectively.

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