Day One

6am: 2 hour run

Shadow sparring:

5 rounds 5 minutes I minute active rest

Free style rounds with shoots and sprawl for rest

Combinations: 3 minute rounds-1 minute rest

Head movement and footwork in rest

1. Jab-left uppercut -cross-left body punch-right kick
2. Slip-roll-cross-hook-cross-left kick
3. Jab-right hook-move of-right kick-
4. front teep x 2-fake – right knee-elbow- clinch turn- elbow-push away – kick
5. right kick-block kick without putting leg down- cross jab- cross-left kick

Boxing :with and without resistance 10 reps x 2

• Jab
• Cross
• Jab- cross
• Hook both arms
• Upper cut bot arms
• Elbow both arms

Kicks: 10 reps x 2

• Roundhouse kick
• Axe kick
• Spining back kick or hook kick
• side kick
• hook kick

Weights: 20 reps x 3 or 5 rounds

1. Chest press
2. Swings
3. squat- over head press
4. Dead lifts
5. around the word
6. triceps
7. romaine get ups
8. Fly’s

Handstand hold 30 seconds x 3

Abs: 1 minutes x 2

1. Plank
2. Leg raises
3. rainbow plank
4. cycles
5. plank kick through
6. side crunch
7. side plank
8. Russian twists
9. hallow hold
10. sit ups

Day two

40 Minute run

• 100 burpees
• 100 press ups
• 100 sit ups
• 100 squat jumps
• 100 lunge jumps
• 100 mountain climbers

Shadow sparing: 5 round 5 minutes – 1 minute active rest

Shoots and sprawls in rest

50 reps with out putting leg down

• Round house kick both legs
• Teeps

10 reps both legs

• block-teep
• round house – side kick

circuit- 2 minute rounds x3

1. Skipping
2. Weighted wood chops
3. Burpee – row
4. weighted step ups
5. 1 leg pikes

Day three

30 minute run

Body weight workout : 40 second exercise- 20 second rest

1. burpee- 5 squat jumps
2. burpee- up down plank
3. burpee- squat walk
4. burpee- press up
5. burpee- 10 mountain climbers
6. burpee- squat thrusts
7. burpee-tuck jump
8. burpee-plank knee-elbow
9. burpee-press up hold
10. burpee-lunge jumps
11. burpee-press up
12. one arm burpee
13. one arm burpee
14. burpee -chest to floor
15. burpee turns
16. burpee- long jump
17. one leg burpee
18. one leg burpee
19. burpee-plank toe touch
20. burpee

Shadow sparring: 5 rounds 5 minutes

Boxing repeat with and without Resistance

both stance ( one Minuit round x 2)

• Jab
• Cross
• Jab- cross
• Hooks
• upper cuts
• elbow

50 reps ( both legs)

• Left knee
• Right knee
• Left-right knee
• Left teep
• right Teep

Combinations 2 minute rounds

• Jab-cross-round house kick without putting leg down-hook kick
• double jab- slip- left uppercut-cross-hook-cross-low kick
• Jab-cross coming forward-fake left kick-spinning back kick
• right body kick-sliding side kick

Day four

Stair sprints

Shadow sparring: 5 rounds 5 minutes

Footwork drills( both stances)

2 minute round

• moving forward
• moving backwards
• sideways right
• Sideways left
• any direction

Head movement drills( both stances)

2 minute rounds

Do not move feet only move upper body and head

Weights: 15 minute round

10 clean and press- 10 burpees over weight

10-8-6-4-2-4-6-8-10 reps

1. Press ups
2. weighted get ups

Day five

2 hour run

Shadow sparring: 5 rounds 5 minutes 1 minute active rest

5 minute round of shoots and sprawls

Body weight workout: 40 seconds-20 seconds

1. close hand press up
2. Dips
3. Legs raised press ups
4. Wide arm press ups
5. diamond press ups
6. one arm press up
7. one arm press up
8. pulse press up
9. press up hold
10. leg raise press up
11. hand stand hold
12. shoulder press up
13. one arm forward press up

Body weight workout: 20 seconds- 10 seconds rest

1. 2 lunges- squat jump
2. wall sit
3. Squat thrusts
4. side squat thrusts
5. kneeling to squat
6. kneeling to squat jump
7. Lunge jumps
8. Static lunge jump
9. static lunge jump
10. Lunge pulse
11. lunge pulse other leg
12. Lunge – kick
13. lunge – kick
14. Side lunge
15. side lunge other leg
16. curtsy lunge
17. curtsy lunge other leg
18. squat walk- burpee
19. squat pulse
20. in-out squat jumps
21. one leg squat
22. one leg squat
23. single leg dead lift
24. single leg dead lift

Day six

40 minute run

20 minutes skipping

Shadow sparring: 5 rounds 5 minute 1 minute active rest

(burpee tuck jumps in the rest)

Combinations 3 minute rounds

1. Front teep x 2 – fake teep- right knee
2. Jab-pull guard down-right elbow-mover left elbow-knee
3. kick without putting leg down block-sliding left side kick

circuit 5: rounds minutes

• dead lifts
• one leg squats
• bent over rows
• Weighted step ups
• squat-press