Program Description
Ready for battle
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMay 18, 2024 12:09
- Last EditedJul 05, 2024 08:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
1
5 mins
5
Jabs
1
1
50 reps
6
Cross
1
50 reps
7
Left Hook
1
50 reps
8
Right Hook
1
50 reps
9
Left Uppercut
1
50 reps
10
Right Uppercut
1
50 reps
11
Lowkick
1
12
Lowkick (right)
1
50 reps
13
Lowkick (left)
1
50 reps
14
Body Kick (left)
1
50 reps
15
Bodykick (right)
1
50 reps
16
Highkicks (both Legs)
1
100 reps
17
Teeps (Both Legs)
1
100 reps
18
Push Up
1
3 mins
19
Pull-Up (Bodyweight)
1
3 mins
20
Squat (Bodyweight)
1
21
Sit Up
1
100 reps
22
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
5
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
6
Hay Bailers
3
15 reps
7
Landmine Press
3
15 reps
8
Dumbell Punch
3
50 reps
9
Kettlebell Swing
3
15 reps
10
Pull-Up (Bodyweight)
3
15 reps
11
Hanging Toes To Bar
3
10 reps
12
Punch And Kicks With Resistancebands
1
5 mins
13
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Squat (Barbell)
4
12 reps
5
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
6
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
7
Hay Bailers
3
15 reps
8
Landmine Press
3
15 reps
9
Dumbell Punch
3
50 reps
10
Kettlebell Swing
3
15 reps
11
Pull-Up (Bodyweight)
3
15 reps
12
Hanging Toes To Bar
3
10 reps
13
Punch And Kicks With Resistancebands
1
5 mins
14
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
5
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
6
Hay Bailers
3
15 reps
7
Landmine Press
3
15 reps
8
Dumbell Punch
3
50 reps
9
Kettlebell Swing
3
15 reps
10
Pull-Up (Bodyweight)
3
15 reps
11
Hanging Toes To Bar
3
10 reps
12
Punch And Kicks With Resistancebands
1
5 mins
13
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Jump Rope
1
3 mins
3
Ab Wheel
3
10 reps
4
Tempo Deadlift
1
1
1
15 reps
10 reps
6 reps
5
Incline Bench Press (Barbell)
1
1
1
15 reps
10 reps
6 reps
6
Hay Bailers
3
15 reps
7
Landmine Press
3
15 reps
8
Dumbell Punch
3
50 reps
9
Kettlebell Swing
3
15 reps
10
Pull-Up (Bodyweight)
3
15 reps
11
Hanging Toes To Bar
3
10 reps
12
Punch And Kicks With Resistancebands
1
5 mins
13
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Run
1
20 mins
3
Jump Rope
1
5 mins
4
Shadow Kick Boxing
3
3 mins
5
Pads Work
4
3 mins
6
Kick pads
4
3 mins
7
Heavy Bag
4
3 mins
8
Knees
1
150 reps
9
Teeps
1
150 reps
10
Clinching
1
5 mins
11
Sparring
5
3 mins
12
Sit Up
1
250 reps
13
Push Up
1
14
Pull-Up (Bodyweight)
1
15
Squat (Bodyweight)
1
16
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
2
Jump Rope
1
5 mins
3
Shadow Kick Boxing
1
5 mins
4
Sit Up
5
50 reps
5
Plank
1
3 mins
6
Side Plank
2
1.5 mins
7
Hanging Toes To Bar
3
10 reps
8
Wrist Curls
4
10 reps
9
Ring Push Up
4
10 reps
10
Pull-Up (Bodyweight)
4
10 reps
11
Handstand
4
10 reps
12
Box Jump
4
1
15 reps
13
Dip (Bodyweight)
4
15 reps
14
Punches
1
150 reps
15
Kicks
1
150 reps
16
Shadow Kick Boxing
1
5 mins
17
Stretching
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Shadow Kick Boxing
1
3 mins
3
Jump Rope
1
2 mins
4
Muay Thai Combinations
10
3 mins
5
Sparring
5
2 mins
6
Push Up
1
100 reps
7
Pull-Up (Bodyweight)
1
50 reps
8
Squat (Bodyweight)
1
75 reps
9
Sit Up
1
150 reps
10
Stretching
1
Week 1
1 / 4 Weeks
Day 2
1
Stretching1 Set
5 mins
2
Jump Rope1 Set
3 mins
3
Ab Wheel3 Sets
10 Reps
4
Tempo Deadlift1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
5
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6
Hay Bailers3 Sets
15 Reps
7
Landmine Press3 Sets
15 Reps
8
Dumbell Punch3 Sets
50 Reps
9
Kettlebell Swing3 Sets
15 Reps
10
Pull-Up (Bodyweight)3 Sets
15 Reps
11
Hanging Toes To Bar3 Sets
10 Reps
12
Punch And Kicks With Resistancebands1 Set
5 mins
13
Stretching1 Set
5 mins
Day 3
1
Stretching1 Set
5 mins
2
Run1 Set
20 mins
3
Jump Rope1 Set
5 mins
4
Shadow Kick Boxing3 Sets
3 mins
5
Pads Work4 Sets
3 mins
6
Kick pads4 Sets
3 mins
7
Heavy Bag4 Sets
3 mins
8
Knees1 Set
150 Reps
9
Teeps1 Set
150 Reps
10
Clinching1 Set
5 mins
11
Sparring5 Sets
3 mins
12
Sit Up1 Set
250 Reps
13
Push Up1 Set
14
Pull-Up (Bodyweight)1 Set
15
Squat (Bodyweight)1 Set
16
Stretching1 Set
5 mins
Day 4
1
Stretching1 Set
10 mins
2
Jump Rope1 Set
5 mins
3
Shadow Kick Boxing1 Set
5 mins
4
Sit Up5 Sets
50 Reps
5
Plank1 Set
3 mins
6
Side Plank2 Sets
1.5 mins
7
Hanging Toes To Bar3 Sets
10 Reps
8
Wrist Curls4 Sets
10 Reps
9
Ring Push Up4 Sets
10 Reps
10
Pull-Up (Bodyweight)4 Sets
10 Reps
11
Handstand4 Sets
10 Reps
12
Box Jump4 Sets
1 Set
15 Reps
13
Dip (Bodyweight)4 Sets
15 Reps
14
Punches1 Set
150 Reps
15
Kicks1 Set
150 Reps
16
Shadow Kick Boxing1 Set
5 mins
17
Stretching1 Set
5 mins
Day 1
1
Stretching1 Set
10 mins
2
Run1 Set
20 mins
3
Jump Rope1 Set
5 mins
4
Shadow Kick Boxing1 Set
5 mins
5
Jabs1 Set
1 Set
50 Reps
6
Cross1 Set
50 Reps
7
Left Hook1 Set
50 Reps
8
Right Hook1 Set
50 Reps
9
Left Uppercut1 Set
50 Reps
10
Right Uppercut1 Set
50 Reps
11
Lowkick1 Set
12
Lowkick (right)1 Set
50 Reps
13
Lowkick (left)1 Set
50 Reps
14
Body Kick (left)1 Set
50 Reps
15
Bodykick (right)1 Set
50 Reps
16
Highkicks (both Legs)1 Set
100 Reps
17
Teeps (Both Legs)1 Set
100 Reps
18
Push Up1 Set
3 mins
19
Pull-Up (Bodyweight)1 Set
3 mins
20
Squat (Bodyweight)1 Set
21
Sit Up1 Set
100 Reps
22
Stretching1 Set
5 mins
Day 5
1
Stretching1 Set
5 mins
2
Shadow Kick Boxing1 Set
3 mins
3
Jump Rope1 Set
2 mins
4
Muay Thai Combinations10 Sets
3 mins
5
Sparring5 Sets
2 mins
6
Push Up1 Set
100 Reps
7
Pull-Up (Bodyweight)1 Set
50 Reps
8
Squat (Bodyweight)1 Set
75 Reps
9
Sit Up1 Set
150 Reps
10
Stretching1 Set