Program Description
"Dare to be Great Boxing and Fitness" likely aims to inspire individuals to push beyond their limits both physically and mentally through boxing and fitness training. The commitment to personal growth and excellence in both skill and fitness. Ultimately getting toned and fit becoming a better version of your self.
Program Overview
- LevelAdvanced, Beginner, Novice, Intermediate
- GoalBodyweight Fitness, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMay 04, 2024 01:48
- Last EditedSep 05, 2024 08:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
RPE 6
2
Run
1
3 mins
RPE 6.5
3
Jump Rope
3
3 mins
RPE 6
4
Shadow Boxing
3
3 mins
RPE 6
5
Punching Bag
3
3 mins
RPE 7.5
7A
Push Up (Incline)
4
8 reps
RPE 6.5
7B
Pike Push Up
4
8 reps
RPE 6.5
8A
Jump Squat
4
10 reps
RPE 7
8B
Reverse Lunge (Bodyweight)
4
8 reps
RPE 7
9A
Abs Crunch (Bodyweight)
2
50 reps
RPE 6
9B
Reverse Abs Crunch (Bodyweight)
2
50 reps
RPE 6
10
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 6
2
Shadow Boxing
3
3 mins
RPE 6
3
Punching Bag
3
3 mins
RPE 7.5
5A
Push Up (Incline)
1
8 reps
RPE 6.5
5B
Pike Push Up
1
8 reps
RPE 6.5
6A
Jump Squat
1
10 reps
RPE 7
6B
Reverse Lunge (Bodyweight)
1
8 reps
RPE 7
7A
Abs Crunch (Bodyweight)
1
50 reps
RPE 6
7B
Reverse Abs Crunch (Bodyweight)
1
50 reps
RPE 6
8
Run
1
10 mins
RPE 6.5
9
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 6
2
Shadow Boxing
3
3 mins
RPE 6
3
Punching Bag
3
3 mins
RPE 7.5
5A
Push Up (Incline)
5
8 reps
RPE 6.5
5B
Pike Push Up
5
8 reps
RPE 6.5
6A
Jump Squat
5
10 reps
RPE 7
6B
Reverse Lunge (Bodyweight)
5
8 reps
RPE 7
7A
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
7B
Reverse Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
1
10 mins
RPE 6.5
9
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 6
2
Shadow Boxing
3
3 mins
RPE 6
3
Punching Bag
3
3 mins
RPE 7.5
5
Inch Worm + Push Up
3
10 reps
RPE 7
6A
Jump Squat
3
8 reps
RPE 7
6B
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7
7A
Abs Crunch (Bodyweight)
3
50 reps
RPE 6
7B
Reverse Abs Crunch (Bodyweight)
3
50 reps
RPE 6
8
Run
2
10 mins
RPE 6.5
9
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
RPE 6
2
Run
1
3 mins
RPE 6
3
Stretching
1
3 mins
RPE 6
4A
Push Up
4
10 reps
RPE 6.5
4B
Split Squat Jump
4
25 reps
RPE 6.5
4C
Burpee
4
10 reps
RPE 7.5
4D
Mountain Climber
4
25 reps
RPE 7.5
5
Shadow Boxing
6
3 mins
RPE 7.5
6
Jump Rope
3
3 mins
RPE 6.5
7
Plank
1
1
1
3 mins
2 mins
1 mins
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
RPE 6
2
Run
1
3 mins
RPE 6
3
Stretching
1
3 mins
RPE 6
4A
Push Up
1
10 reps
RPE 6.5
4B
Split Squat Jump
1
25 reps
RPE 6.5
4C
Burpee
1
10 reps
RPE 7.5
4D
Mountain Climber
1
25 reps
RPE 7.5
5
Shadow Boxing
6
3 mins
RPE 7.5
6
Jump Rope
3
3 mins
RPE 6.5
7
Plank
1
1
1
3 mins
2 mins
1 mins
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
RPE 6
2
Run
1
3 mins
RPE 6
3
Stretching
1
3 mins
RPE 6
4A
Push Up
1
10 reps
RPE 6.5
4B
Split Squat Jump
1
25 reps
RPE 6.5
4C
Burpee
1
10 reps
RPE 7.5
4D
Mountain Climber
1
25 reps
RPE 7.5
5
Shadow Boxing
6
3 mins
RPE 7.5
6
Jump Rope
3
3 mins
RPE 6.5
7
Plank
1
1
1
3 mins
2 mins
1 mins
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
RPE 6
2
Run
1
3 mins
RPE 6
3
Stretching
1
3 mins
RPE 6
4A
Push Up
1
10 reps
RPE 6.5
4B
Split Squat Jump
1
25 reps
RPE 6.5
4C
Burpee
1
10 reps
RPE 7.5
4D
Mountain Climber
1
25 reps
RPE 7.5
5
Shadow Boxing
6
3 mins
RPE 7.5
6
Jump Rope
3
3 mins
RPE 6.5
7
Plank
1
1
1
3 mins
2 mins
1 mins
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
RPE 10
2
200m Sprint
2
RPE 10
3
400m Sprint
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
RPE 10
2
200m Sprint
2
RPE 10
3
400m Sprint
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
RPE 10
2
200m Sprint
2
RPE 10
3
400m Sprint
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
RPE 10
2
200m Sprint
2
RPE 10
3
400m Sprint
1
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
100m Sprint3 Sets
@10
2
200m Sprint2 Sets
@10
3
400m Sprint1 Set
@10
Day 2
1
Walk1 Set
3 mins
@6
2
Run1 Set
3 mins
@6
3
Stretching1 Set
3 mins
@6
4A
Push Up4 Sets
10 Reps
@6.5
4B
Split Squat Jump4 Sets
25 Reps
@6.5
4C
Burpee4 Sets
10 Reps
@7.5
4D
Mountain Climber4 Sets
25 Reps
@7.5
5
Shadow Boxing6 Sets
3 mins
@7.5
6
Jump Rope3 Sets
3 mins
@6.5
7
Plank1 Set
1 Set
1 Set
3 mins
2 mins
1 mins
@6
@6
@6
Day 1
1
Walk1 Set
3 mins
@6
2
Run1 Set
3 mins
@6.5
3
Jump Rope3 Sets
3 mins
@6
4
Shadow Boxing3 Sets
3 mins
@6
5
Punching Bag3 Sets
3 mins
@7.5
7A
Push Up (Incline)4 Sets
8 Reps
@6.5
7B
Pike Push Up4 Sets
8 Reps
@6.5
8A
Jump Squat4 Sets
10 Reps
@7
8B
Reverse Lunge (Bodyweight)4 Sets
8 Reps
@7
9A
Abs Crunch (Bodyweight)2 Sets
50 Reps
@6
9B
Reverse Abs Crunch (Bodyweight)2 Sets
50 Reps
@6
10
Stretching1 Set
5 mins
@6