📅 Day: Tuesday
🎯 Focus: Abdominal Muscle Endurance (core strength, stability, and stamina)
⏰ Duration: 60 minutes
🕒 10 Mins – Warm-Up (Top to Bottom)
Goal: Activate full-body with specific attention to core muscles.
Routine:
- Neck rolls & shoulder rotations – 1 min
- Torso twists – 1 min
- Cat-cow stretches + bird-dogs – 2 min
- Hip openers + side lunges – 2 min
- Jog with core activation cue – 2 min
- Jumping jacks + toe-touches – 2 min
🧩 1st Part (20 Mins) – Fitness + Basic Core Skills
Objective: Improve core stamina using bodyweight circuits.
Core Circuit (40 sec work + 20 sec rest × 2 rounds):
- Basic Crunches
- Leg Raises
- Russian Twists
- Plank Hold
- Mountain Climbers
- Flutter Kicks
- Reverse Crunches
- Dead Bug (slow controlled)
🧠 Tips: Encourage neutral spine, controlled breathing, and no jerky movements.
🥊 2nd Part (20 Mins) – Advanced Core Drills + Combat Integration
Objective: Apply core strength in boxing/MMA movements and functional drills.
Drills (Timed Intervals or Reps):
- Medicine Ball Twists + Slam (if available) – 3 sets of 15 reps
- Core Punch Sit-Ups (sit-up + 2 straight punches) – 2 rounds
- Plank to Punch Drill (on bag or partner) – 3 sets of 30 sec
- Kick & Twist Drill (knee drive + twist) – 3 sets of 10 each side
- Bag Work: Power combos focusing on core rotation – 2 rounds
Optional:
- Resistance band core activation with hooks + uppercuts
🧘♂️ 10 Mins – Cool Down (Abs Stretch + Breath)
Core Cool Down (4 mins):
- Cobra pose (stretch abdominal wall)
- Seated spinal twist
- Cat-cow stretch
- Side bends (standing or kneeling)
Breathing + Recovery (6 mins):
- Lying supine breath work (belly breathing)
- Box breathing: 4-4-4-4 rhythm
- Positive reinforcement on discipline & improvement
✅ Coach Reminders:
- Track fatigue levels during core sessions
- Emphasize proper breathing during all abdominal work
- Reinforce technique over speed
- Encourage members to work to their capacity, not in competition