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Strength & conditioning

Skipping

Overview:
A full-body warm-up to increase heart rate and loosen up the muscles, preparing the body for high-intensity workouts.

Duration:
5 minutes

Equipment Needed:

  • Essential: Skipping rope

Workout Steps:

  1. Slow Skipping:

    • Content: Stand with feet together and start skipping at a moderate pace.
    • Action: Perform for 2 minutes.

  2. Fast Skipping:

    • Content: Increase the speed of your skipping, moving more quickly while maintaining control.
    • Action: Perform for 3 minutes.
Boxer Shuffle

Overview:
A warm-up focusing on increasing heart rate and warming up the legs, essential for agility and footwork in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Boxer Shuffle:

    • Content: Stand with feet shoulder-width apart. Shift your weight from one foot to the other, bouncing lightly.
    • Action: Perform for 2 minutes.

  2. Fast Boxer Shuffle:

    • Content: Increase the speed of your shuffle, moving more quickly while maintaining control.
    • Action: Perform for 3 minutes.
Dynamic Arm Circles

Overview:
A warm-up focusing on loosening the shoulder joints and increasing blood flow to the upper body.

Duration:
5 minutes

Equipment Needed:

  • Essential: None
  • Optional: Light dumbbells (optional)

Workout Steps:

  1. Small Arm Circles:

    • Content: Stand with feet shoulder-width apart. Extend your arms straight out to the sides at shoulder height. Begin making small circles with your arms.
    • Action: Perform for 1 minute in a forward direction, then 1 minute in a backward direction.

  2. Medium Arm Circles:

    • Content: Increase the size of the circles after completing small circles.
    • Action: Perform for 1 minute in a forward direction, then 1 minute in a backward direction.

  3. Large Arm Circles:

    • Content: Make the largest circles you can with your arms.
    • Action: Perform for 1 minute in a forward direction, then 1 minute in a backward direction.
Leg Swings

Overview:
A warm-up targeting the hip flexors and hamstrings, essential for kicks and overall leg mobility.

Duration:
5 minutes

Equipment Needed:

  • Essential: None
  • Optional: Wall or sturdy support for balance

Workout Steps:

  1. Front-to-Back Leg Swings:

    • Content: Stand on one leg, using a wall or support for balance if needed. Swing the opposite leg forward and backward in a controlled motion.
    • Action: Perform for 1 minute on each leg.

  2. Side-to-Side Leg Swings:

    • Content: Stand on one leg, using a wall or support for balance if needed. Swing the opposite leg side to side in a controlled motion.
    • Action: Perform for 1 minute on each leg.
Hip Circles

Overview:
A warm-up designed to loosen the hip joints and increase mobility, crucial for kicks and movement in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Small Hip Circles:

    • Content: Stand with feet shoulder-width apart. Place hands on hips and make small circles with your hips.
    • Action: Perform for 1 minute in a clockwise direction, then 1 minute in a counterclockwise direction.

  2. Large Hip Circles:

    • Content: Increase the size of the circles after completing small circles.
    • Action: Perform for 1 minute in a clockwise direction, then 1 minute in a counterclockwise direction.
Torso Twists

Overview:
A warm-up to increase mobility in the spine and prepare the core muscles for movement.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Standing Torso Twists:

    • Content: Stand with feet shoulder-width apart. Place hands on your hips. Twist your torso from side to side, keeping your hips facing forward.
    • Action: Perform for 2 minutes.

  2. Dynamic Torso Twists:

    • Content: Extend your arms out to the sides at shoulder height. Twist your torso from side to side, allowing your arms to swing freely.
    • Action: Perform for 3 minutes.
High Knees

Overview:
A warm-up focusing on increasing heart rate and warming up the leg muscles, essential for agility and quick movements in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow High Knees:

    • Content: Stand with feet hip-width apart. Lift your knees one at a time to hip height, moving at a moderate pace.
    • Action: Perform for 2 minutes.

  2. Fast High Knees:

    • Content: Increase the speed of your high knees, moving as quickly as possible while maintaining form.
    • Action: Perform for 3 minutes.
Jumping Jacks

Overview:
A full-body warm-up to increase heart rate and loosen up the muscles, preparing the body for high-intensity workouts.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Standard Jumping Jacks:
    • Content: Stand with feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while bringing your arms overhead. Jump again to return to the starting position.
    • Action: Perform continuously for 5 minutes.
Arm Swings

Overview:
A warm-up to loosen the shoulders and upper back, essential for punch delivery and overall upper body mobility.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Horizontal Arm Swings:

    • Content: Stand with feet shoulder-width apart. Swing your arms forward and backward horizontally, crossing them in front of your chest each time.
    • Action: Perform for 2.5 minutes.

  2. Vertical Arm Swings:

    • Content: Swing your arms up and down vertically, as if you’re performing a swimming backstroke.
    • Action: Perform for 2.5 minutes.
Butt Kicks

Overview:
A warm-up focusing on warming up the hamstrings and increasing heart rate, essential for explosive movements in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Butt Kicks:

    • Content: Stand with feet hip-width apart. Lift your heels one at a time to touch your buttocks, moving at a moderate pace.
    • Action: Perform for 2 minutes.

  2. Fast Butt Kicks:

    • Content: Increase the speed of your butt kicks, moving as quickly as possible while maintaining form.
    • Action: Perform for 3 minutes.
Side Lunges

Overview:
A warm-up to loosen the hip joints and strengthen the legs, essential for lateral movements in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Side Lunges:

    • Content: Stand with feet shoulder-width apart. Step to the right, bending your right knee while keeping your left leg straight. Return to the starting position and repeat on the other side.
    • Action: Perform for 2 minutes.

  2. Dynamic Side Lunges:

    • Content: Increase the speed of your side lunges, moving from side to side fluidly.
    • Action: Perform for 3 minutes.
Shoulder Shrugs
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Hip Flexor Stretch

Overview:
A warm-up to stretch and loosen the hip flexors, essential for kicks and lower body mobility in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Standing Hip Flexor Stretch:

    • Content: Stand with feet shoulder-width apart. Step one foot back and bend the front knee, keeping the back leg straight. Push your hips forward to stretch the hip flexor.
    • Action: Hold for 1 minute on each side.

  2. Dynamic Hip Flexor Stretch:

    • Content: Perform the stretch dynamically by stepping forward and back, alternating legs.
    • Action: Perform for 3 minutes.
Side-to-Side Hops

Overview:
A warm-up focusing on warming up the legs and improving lateral movement, essential for footwork in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Side-to-Side Hops:

    • Content: Stand with feet together. Hop to the right, landing on both feet, then hop to the left.
    • Action: Perform for 2 minutes.

  2. Fast Side-to-Side Hops:

    • Content: Increase the speed of your hops, moving more quickly while maintaining control.
    • Action: Perform for 3 minutes.
Ankle Circles

Overview:
A warm-up to loosen the ankle joints and improve mobility, essential for footwork and stability in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Ankle Circles:

    • Content: Stand on one leg, lifting the other foot off the ground. Rotate the ankle in a circular motion.
    • Action: Perform for 1 minute in each direction on each foot.

  2. Fast Ankle Circles:

    • Content: Increase the speed of the ankle circles, maintaining control.
    • Action: Perform for 1 minute in each direction on each foot.
Dynamic Hamstring Stretch

Overview:
A warm-up focusing on loosening the hamstrings, essential for kicks and overall leg mobility.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Standing Hamstring Stretch:

    • Content: Stand with feet hip-width apart. Bend forward at the hips, reaching towards your toes while keeping your legs straight.
    • Action: Hold for 1 minute.

  2. Dynamic Hamstring Stretch:

    • Content: While standing, kick one leg straight out in front of you, trying to touch your toes with your opposite hand.
    • Action: Perform for 2 minutes on each leg.
Calf Raises

Overview:
A warm-up to loosen and strengthen the calf muscles, essential for footwork and stability in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Calf Raises:

    • Content: Stand with feet hip-width apart. Raise your heels off the ground, standing on your toes, and then lower them back down.
    • Action: Perform for 2 minutes.

  2. Fast Calf Raises:

    • Content: Increase the speed of your calf raises, maintaining control.
    • Action: Perform for 3 minutes.
Dynamic Chest Stretch

Overview:
A warm-up to loosen the chest muscles, essential for punch delivery and upper body mobility.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Standing Chest Stretch:

    • Content: Stand with feet shoulder-width apart. Clasp your hands behind your back and lift your arms, stretching your chest.
    • Action: Hold for 1 minute.

  2. Dynamic Chest Stretch:

    • Content: Swing your arms wide open and close them in front of your chest, as if hugging yourself.
    • Action: Perform for 4 minutes.
Lateral Leg Swings

Overview:
A warm-up focusing on loosening the hips and groin area, essential for lateral movements in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None
  • Optional: Wall or sturdy support for balance

Workout Steps:

  1. Slow Lateral Leg Swings:

    • Content: Stand on one leg, using a wall or support for balance if needed. Swing the opposite leg side to side in a controlled motion.
    • Action: Perform for 2 minutes on each leg.

  2. Fast Lateral Leg Swings:

    • Content: Increase the speed of your leg swings, maintaining control.
    • Action: Perform for 1 minute on each leg.
Neck Rolls

Overview:
A warm-up to loosen the neck muscles, essential for head movement and overall upper body mobility.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Neck Rolls:

    • Content: Stand or sit with a straight back. Slowly roll your head in a circular motion.
    • Action: Perform for 2 minutes in each direction.

  2. Dynamic Neck Rolls:

    • Content: Increase the speed slightly, maintaining control.
    • Action: Perform for 1 minute in each direction.
Dynamic Back Stretch

Overview:
A warm-up focusing on loosening the back muscles, essential for overall mobility and flexibility in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Cat-Cow Stretch:

    • Content: Start on all fours. Arch your back (cat pose) and then lower it (cow pose).
    • Action: Perform for 2 minutes.

  2. Dynamic Back Stretch:

    • Content: Stand with feet shoulder-width apart. Bend forward at the waist and then arch your back as you come up.
    • Action: Perform for 3 minutes.
Shoulder Press with Bands

Overview:
A warm-up to loosen and strengthen the shoulders, essential for punch delivery in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: Resistance bands

Workout Steps:

  1. Slow Shoulder Press:

    • Content: Stand with feet shoulder-width apart. Hold the resistance band handles at shoulder height and press upwards.
    • Action: Perform for 2 minutes.

  2. Fast Shoulder Press:

    • Content: Increase the speed of your presses, maintaining control.
    • Action: Perform for 3 minutes.
Knee Circles

Overview:
A warm-up to loosen the knee joints and improve mobility, essential for kicks and movement in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Knee Circles:

    • Content: Stand with feet together and hands on knees. Make small circles with your knees.
    • Action: Perform for 1 minute in each direction.

  2. Large Knee Circles:

    • Content: Increase the size of the circles.
    • Action: Perform for 1 minute in each direction.
Walking Lunges

Overview:
A warm-up focusing on warming up the leg muscles and improving mobility, essential for kicks and movement in boxing/MMA.

Duration:
5 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Slow Walking Lunges:

    • Content: Step forward with one leg and lower your body until your knee is at a 90-degree angle. Repeat with the other leg.
    • Action: Perform for 2 minutes.

  2. Dynamic Walking Lunges:

    • Content: Increase the speed of your lunges, moving more quickly while maintaining control.
    • Action: Perform for 3 minutes.
Running Intervals

Overview:
A high-intensity cardio workout focusing on improving cardiovascular endurance and speed.

Duration:
20 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light jogging to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Intervals:

    • Content: Alternate between 1 minute of sprinting and 1 minute of walking.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Skipping Rope

Overview:
A full-body cardio workout to improve coordination, endurance, and agility.

Duration:
15 minutes

Equipment Needed:

  • Essential: Skipping rope

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light skipping at a moderate pace.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Skip at a high intensity for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of slow skipping to bring your heart rate down.
    • Action: Perform for 1 minute.
Burpees

Overview:
A high-intensity full-body cardio workout to improve strength and cardiovascular fitness.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of dynamic stretching (arm circles, leg swings).
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform burpees continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Boxer Shuffle

Overview:
A cardio workout focusing on footwork and agility, essential for boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Shuffle back and forth, side to side, at a high intensity for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
High Knees

Overview:
A high-intensity cardio workout focusing on improving leg strength and cardiovascular fitness.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform high knees for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Mountain Climbers

Overview:
A full-body cardio workout to improve strength, endurance, and core stability.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of dynamic stretching (arm circles, leg swings).
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform mountain climbers continuously for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Jumping Jacks

Overview:
A full-body cardio workout to improve cardiovascular fitness and coordination.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform jumping jacks for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Shadow Boxing

Overview:
A cardio workout focusing on technique and endurance, simulating boxing movements.

Duration:
20 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of light jogging to increase your heart rate.
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform shadowboxing for 2 minutes, focusing on technique and speed. Rest for 1 minute. Repeat.
    • Action: Perform for 16 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Sprint Intervals

Overview:
A high-intensity cardio workout to improve speed and cardiovascular endurance.

Duration:
20 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light jogging to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Intervals:

    • Content: Alternate between 30 seconds of sprinting and 1 minute of walking.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Tuck Jumps

Overview:
A high-intensity cardio workout focusing on explosive power and leg strength.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform tuck jumps continuously for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Butt Kicks

Overview:
A cardio workout focusing on warming up the hamstrings and increasing heart rate.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform butt kicks continuously for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Agility Ladder Drills

Overview:
A cardio workout focusing on improving footwork, agility, and coordination.

Duration:
15 minutes

Equipment Needed:

  • Essential: Agility ladder

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform various agility ladder drills (e.g., in-and-out, lateral shuffles) for 1 minute each, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Stair Climbing

Overview:
A cardio workout focusing on building leg strength and endurance.

Duration:
20 minutes

Equipment Needed:

  • Essential: Stairs

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light jogging to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Run up and down the stairs for 1 minute, then walk for 1 minute. Repeat.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Jumpe Rope Double Unders

Overview:
A high-intensity cardio workout focusing on improving coordination, speed, and endurance.

Duration:
15 minutes

Equipment Needed:

  • Essential: Jump rope

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light skipping to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform double unders for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of slow skipping to bring your heart rate down.
    • Action: Perform for 1 minute.
Box Jumps

Overview:
A high-intensity cardio workout focusing on explosive power and leg strength.

Duration:
15 minutes

Equipment Needed:

  • Essential: Sturdy box or platform

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform box jumps continuously for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Ski Jumps

Overview:
A high-intensity cardio workout focusing on lateral movement and leg strength.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform ski jumps continuously for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Cycling Intervals

Overview:
A cardio workout focusing on building leg strength and endurance through cycling.

Duration:
20 minutes

Equipment Needed:

  • Essential: Bicycle

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light cycling to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Alternate between 1 minute of fast cycling and 1 minute of slow cycling.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of slow cycling to bring your heart rate down.
    • Action: Perform for 1 minute.
Swimming Laps

Overview:
A full-body cardio workout focusing on endurance and overall fitness.

Duration:
20 minutes

Equipment Needed:

  • Essential: Swimming pool

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light swimming to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Swim laps continuously for 1 minute, then rest for 1 minute. Repeat.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light swimming to bring your heart rate down.
    • Action: Perform for 1 minute.
Rowing Intervals

Overview:
A full-body cardio workout focusing on building endurance and strength through rowing.

Duration:
20 minutes

Equipment Needed:

  • Essential: Rowing machine

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light rowing to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Alternate between 1 minute of fast rowing and 1 minute of slow rowing.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of slow rowing to bring your heart rate down.
    • Action: Perform for 1 minute.
Kickboxing Intervals

Overview:
A cardio workout focusing on building endurance and technique through kickboxing drills.

Duration:
20 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light jogging to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Perform kickboxing drills (e.g., front kicks, roundhouse kicks) for 1 minute each, then rest for 30 seconds. Repeat.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light jogging to bring your heart rate down.
    • Action: Perform for 1 minute.
Eliptical Trainer

Overview:
A low-impact cardio workout focusing on building endurance and cardiovascular fitness.

Duration:
20 minutes

Equipment Needed:

  • Essential: Elliptical trainer

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light elliptical training to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Alternate between 1 minute of high resistance and 1 minute of low resistance.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of low resistance to bring your heart rate down.
    • Action: Perform for 1 minute.
Zumba

Overview:
A fun, dance-based cardio workout to improve coordination and cardiovascular fitness.

Duration:
20 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light dancing to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Follow along with a Zumba routine, focusing on high-intensity movements.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light dancing to bring your heart rate down.
    • Action: Perform for 1 minute.
Battle Rope

Overview:
A high-intensity cardio workout focusing on building upper body strength and endurance.

Duration:
15 minutes

Equipment Needed:

  • Essential: Battle ropes

Workout Steps:

  1. Warm-Up:

    • Content: Start with 2 minutes of light jogging to increase your heart rate.
    • Action: Perform for 2 minutes.

  2. Main Routine:

    • Content: Perform various battle rope exercises (e.g., waves, slams) for 1 minute each, then rest for 30 seconds. Repeat.
    • Action: Perform for 12 minutes.

  3. Cool Down:

    • Content: End with 1 minute of walking to bring your heart rate down.
    • Action: Perform for 1 minute.
Aerobic Step

Overview:
A cardio workout focusing on building leg strength and cardiovascular fitness using an aerobic step.

Duration:
20 minutes

Equipment Needed:

  • Essential: Aerobic step

Workout Steps:

  1. Warm-Up:

    • Content: Start with 5 minutes of light jogging to increase your heart rate.
    • Action: Perform for 5 minutes.

  2. Main Routine:

    • Content: Step up and down on the aerobic step at a high intensity for 1 minute, then rest for 30 seconds. Repeat.
    • Action: Perform for 14 minutes.

  3. Cool Down:

    • Content: End with 1 minute of light stepping to bring your heart rate down.
    • Action: Perform for 1 minute.
Bodyweight Squats

Overview:
A fundamental lower body exercise to build leg strength and power, essential for boxing/MMA movements.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the legs (e.g., leg swings, lunges).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform bodyweight squats continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the legs (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Push-Ups

Overview:
A core upper body exercise to build strength in the chest, shoulders, and triceps, essential for punching power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform push-ups continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., chest stretch, tricep stretch).
    • Action: Perform for 2 minutes.
Lunges

Overview:
A lower body exercise to build strength and stability in the legs and glutes, crucial for movement and power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the legs (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform lunges continuously for 45 seconds, then rest for 15 seconds. Alternate legs each time. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the legs (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Plank Rows

Overview:
A compound exercise to build strength in the core, back, and shoulders, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform plank rows continuously for 45 seconds, then rest for 15 seconds. Alternate arms each time. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., back stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Bicep Curls

Overview:
An upper body exercise to build strength in the biceps, crucial for grappling and control in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform bicep curls continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., bicep stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Deadlifts

Overview:
A compound exercise to build overall strength in the lower body and back, essential for power and stability in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Barbell or dumbbells

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform deadlifts continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, lower back stretch).
    • Action: Perform for 2 minutes.
Tricep Dips

Overview:
An upper body exercise to build strength in the triceps, essential for punch power and control in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Bench or sturdy surface

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform tricep dips continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., tricep stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Chest Press

Overview:
An upper body exercise to build strength in the chest and triceps, crucial for punching power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells or barbell, bench

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform chest presses continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., chest stretch, tricep stretch).
    • Action: Perform for 2 minutes.
Russian Twists

Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Medicine ball or weight

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform Russian twists continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Overhead Press

Overview:
An upper body exercise to build strength in the shoulders and triceps, crucial for punch power and control in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells or barbell

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform overhead presses continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., shoulder stretch, tricep stretch).
    • Action: Perform for 2 minutes.
Back Rows

Overview:
A compound exercise to build strength in the upper back and biceps, essential for grappling and control in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells or barbell

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform back rows continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., back stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Leg Press

Overview:
A lower body exercise to build strength in the legs and glutes, crucial for power and stability in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Leg press machine

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform leg presses continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Glute Bridges

Overview:
A lower body exercise to build strength in the glutes and lower back, essential for power and stability in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform glute bridges continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Step-Ups

Overview:
A lower body exercise to build strength and coordination in the legs and glutes, essential for movement and power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Bench or sturdy step

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform step-ups continuously for 45 seconds, then rest for 15 seconds. Alternate legs each time. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Wall Sits

Overview:
A lower body exercise to build endurance and strength in the legs and glutes, crucial for stability in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Wall

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform wall sits continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Calf Raises

Overview:
A lower body exercise to build strength and endurance in the calves, essential for footwork and stability in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, ankle circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform calf raises continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., calf stretch, ankle stretch).
    • Action: Perform for 2 minutes.
Medicine Ball Slams

Overview:
A full-body exercise to build explosive power and strength, crucial for punch power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Medicine ball

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform medicine ball slams continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., back stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Goblet Squats

Overview:
A lower body exercise to build strength and stability in the legs and glutes, essential for movement and power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbell or kettlebell

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform goblet squats continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Plyometric Push-Ups

Overview:
An explosive upper body exercise to build strength and power in the chest, shoulders, and triceps, crucial for punching power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform plyometric push-ups continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., chest stretch, tricep stretch).
    • Action: Perform for 2 minutes.
Kettlebell Swings

Overview:
A full-body exercise to build explosive power and strength, crucial for punch power and overall fitness in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Kettlebell

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform kettlebell swings continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., back stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Pull-Ups

Overview:
An upper body exercise to build strength in the back, shoulders, and arms, essential for grappling and control in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Pull-up bar

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform pull-ups continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., back stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Dumbbell Flyes

Overview:
An upper body exercise to build strength in the chest and shoulders, crucial for punching power in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells, bench

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform dumbbell flyes continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., chest stretch, shoulder stretch).
    • Action: Perform for 2 minutes.
Barbell Squats

Overview:
A compound lower body exercise to build strength in the legs and glutes, crucial for power and stability in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Barbell

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the lower body (e.g., leg swings, hip circles).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform barbell squats continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the lower body (e.g., hamstring stretch, quad stretch).
    • Action: Perform for 2 minutes.
Lateral Raises

Overview:
An upper body exercise to build strength in the shoulders, crucial for punch power and control in boxing/MMA.

Duration:
15 minutes

Equipment Needed:

  • Essential: Dumbbells

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the upper body (e.g., arm circles, shoulder shrugs).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform lateral raises continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the upper body (e.g., shoulder stretch, tricep stretch).
    • Action: Perform for 2 minutes.
Plank

Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall power and control.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Hold a plank position for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Russian Twists

Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence.

Duration:
15 minutes

Equipment Needed:

  • Essential: Medicine ball or weight

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform Russian twists continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Bicycle Crunches

Overview:
A core exercise to build strength in the abdominal muscles and obliques, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform bicycle crunches continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Leg Raises

Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform leg raises continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Mountain Climbers

Overview:
A full-body exercise that also targets the core, building strength and endurance.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform mountain climbers continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Reverse Crunches

Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform reverse crunches continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Side Plank

Overview:
A core exercise to build strength in the obliques and improve stability, essential for rotational power and control.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Hold a side plank position for 45 seconds on each side, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Medicine Ball Slams

Overview:
A full-body exercise that targets the core, building explosive power and strength.

Duration:
15 minutes

Equipment Needed:

  • Essential: Medicine ball

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform medicine ball slams continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Hanging Leg Raises

Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: Pull-up bar

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform hanging leg raises continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
V-Ups

Overview:
A core exercise to build strength in the abdominal muscles and improve overall stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform V-Ups continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Toe Touches

Overview:
A core exercise to build strength in the abdominal muscles, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform toe touches continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Seated Russian Twists

Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence.

Duration:
15 minutes

Equipment Needed:

  • Essential: Medicine ball or weight

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform seated Russian twists continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Plank With Shoulder Taps

Overview:
A core exercise to build strength and stability in the abdominal muscles and shoulders, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and shoulders (e.g., arm circles, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Hold a plank position and tap each shoulder alternately for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and shoulders (e.g., seated forward bend, shoulder stretch).
    • Action: Perform for 2 minutes.
Heal Touches

Overview:
A core exercise to build strength in the obliques and improve overall stability, essential for rotational power and control.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform heel touches continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Bird Dogs

Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and back (e.g., cat-cow stretch, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform bird dogs continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and back (e.g., seated forward bend, lower back stretch).
    • Action: Perform for 2 minutes.
Windshield Wipers

Overview:
A core exercise to build strength in the obliques and improve rotational power, essential for punch delivery and defence.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform windshield wipers continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Flutter Kicks

Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform flutter kicks continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Spiderman Plank

Overview:
A core exercise to build strength and stability in the abdominal muscles, obliques, and shoulders, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and shoulders (e.g., arm circles, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Hold a plank position and bring each knee towards the same-side elbow alternately for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and shoulders (e.g., seated forward bend, shoulder stretch).
    • Action: Perform for 2 minutes.
Seated Leg Tucks

Overview:
A core exercise to build strength in the lower abdominal muscles, essential for stability and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core (e.g., torso twists, side bends).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform seated leg tucks continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core (e.g., seated forward bend, side stretch).
    • Action: Perform for 2 minutes.
Ab Rollouts

Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: Ab wheel or barbell

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and back (e.g., cat-cow stretch, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform ab rollouts continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and back (e.g., seated forward bend, lower back stretch).
    • Action: Perform for 2 minutes.
Hollow Body Hold

Overview:
A core exercise to build strength and stability in the abdominal muscles and lower back, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and back (e.g., cat-cow stretch, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Hold the hollow body position for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and back (e.g., seated forward bend, lower back stretch).
    • Action: Perform for 2 minutes.
Plank Jacks

Overview:
A core exercise to build strength and stability in the abdominal muscles and shoulders, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: None

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and shoulders (e.g., arm circles, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Perform plank jacks continuously for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and shoulders (e.g., seated forward bend, shoulder stretch).
    • Action: Perform for 2 minutes.
Cable Woodchoppers
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L-Sits

Overview:
A core exercise to build strength and stability in the abdominal muscles and hip flexors, essential for overall control and power.

Duration:
15 minutes

Equipment Needed:

  • Essential: Parallel bars or sturdy surface

Workout Steps:

  1. Warm-Up:

    • Content: Start with 3 minutes of dynamic stretches focusing on the core and hip flexors (e.g., leg swings, torso twists).
    • Action: Perform for 3 minutes.

  2. Main Routine:

    • Content: Hold the L-sit position for 45 seconds, then rest for 15 seconds. Repeat.
    • Action: Perform for 10 minutes.

  3. Cool Down:

    • Content: End with 2 minutes of static stretches focusing on the core and hip flexors (e.g., seated forward bend, hip flexor stretch).
    • Action: Perform for 2 minutes.

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