📅 Day: Monday
🎯 Focus: Muscular Endurance (high-rep strength work to improve stamina in muscle groups)
⏰ Duration: 60 minutes
🕒 10 Mins – Warm-Up (Top to Bottom)
Objective: Increase body temperature, activate muscles, prevent injuries.
Routine:
- Neck rolls & shoulder rotations – 1 min
- Arm swings & punches (dynamic) – 1 min
- Torso twists – 1 min
- Hip circles & leg swings – 2 min
- High knees + butt kicks – 2 min
- Jumping jacks + spot jogging – 2 min
- Dynamic lunges – 1 min
🧩 1st Part (20 Mins) – Fitness + Basic Skills
Objective: Build foundational muscular endurance using bodyweight and functional movement.
Circuit Training (45 sec work + 15 sec rest, 2 rounds):
- Push-ups (knee or full)
- Squats (bodyweight)
- Shoulder Taps (plank position)
- Wall Sit Hold
- Mountain Climbers
- Punches with Dumbbells (1kg or less)
- Lunges (alternate legs)
- Resistance Band Rows (or partner towel pull)
🔁 Repeat entire circuit twice
🥊 2nd Part (20 Mins) – Advanced Skills + Drills
Objective: Apply muscular endurance to combat-related skill movements.
Boxing/MMA Conditioning Drills:
- Shadow Boxing (3 min × 2 rounds) with resistance (dumbbells/bands)
- Focus Mitt Rounds – High volume (30-sec burst) punching drills
- Partner Bodyweight Drills (Push-punch / Squat-kick drills)
- Bag Work – Power punches at 50% speed, max reps for 2 rounds
- Core Slams / Med Ball Slams (if available) – 3 sets of 15–20 reps
Encourage proper breathing and technique under fatigue.
🧘♂️ 10 Mins – Cool Down (Abs + Stretching + Breathing)
Core Finish (3 mins):
- Plank variations – 1 min
- Punch Sit-ups – 1 min
- Bicycle Crunches – 1 min
Stretching (5 mins):
- Shoulder + chest + tricep stretches
- Hamstrings + quads + calf stretch
- Back twists + cobra pose + child’s pose
Breathing (2 mins):
- Guided Box Breathing or deep diaphragmatic breathing
✅ Coach Reminders:
- Track performance/attendance
- Encourage hydration
- Monitor for fatigue or improper form
- Give feedback during cooldown