Daily Routine
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Advanced
Stance and Shadowboxing Strength and Recovery and Shadowboxing Full-Body Training Rest and Active
Footwork and Punching Conditioning Light Training and Defense and Endurance Recovery
Wake Up: 7:00 AM Wake Up: 7:00 AM Wake Up: 7:00 AM Wake Up: 7:00 AM Wake Up: 7:00 AM Wake Up: 7:00 AM Rest
Breakfast: Oatmeal with Breakfast: Scrambled eggs Breakfast: Smoothie with Breakfast: Chia seed Breakfast: Whole grain Breakfast: Overnight oats
banana and almond butter. with spinach. spinach and banana. pudding. pancakes with berries. with Greek yogurt.
Warm-Up (5–10 minutes): Warm-Up (5–10 minutes): Warm-Up (5–10 minutes): Warm-Up (5 minutes): Warm-Up (5–10 minutes): Warm-Up (5–10 minutes): Rest
Light jogging in place (1 Jogging in place (3 Light cardio and mobility Jogging in place, shoulder Jumping jacks, dynamic
minute) Jumping jacks (2 minutes) minutes) stretches. rolls, torso twists. stretches. Rest
Arm circles (10 forward, 10 Hip circles (10 reps each Strength Training (30 Skill Refinement (20 Circuit Training (30
backward) direction) minutes): minutes): Skill Training (30 minutes): minutes): Rest
Repeat this circuit three
Bodyweight squats (3 sets Light shadowboxing Shadowboxing with times with one-minute
Torso twists (15 reps) Skill Training (30 minutes): of 15 reps) focusing on form. dodging and ducking. rests: Rest
Incline push-ups or full Burpees, Bodyweight
Shadowboxing Jab and push-ups (3 sets of 10–12 Stretching and Flexibility Advanced combinations squats, Push-ups,
Skill Training (30 minutes): Cross (10 minutes) reps) (15 minutes): Jab-Cross-Hook-Slip. Mountain climbers. Rest
Stance Practice (10 Jab-Cross-Hook with Strength and Conditioning
minutes) Dodging (10 minutes) Conditioning (15 minutes): Full-body static stretches. (15 minutes): Skill Training (15 minutes): Rest
Forward and Backward Freestyle Shadowboxing Freestyle shadowboxing
Movement (10 minutes) (10 minutes) Jump rope (3 minutes) Lunch: Lentil soup. Plank with shoulder taps. focusing on combinations. Rest
Lateral Movement (10 Lunch: Turkey wrap with Lunch: Quinoa bowl with Dinner: Baked chicken
minutes) avocado. black beans. breast with sweet potato. Jump squats. Lunch: Chickpea salad. Rest
Engage in light activities
like walking or yoga. Focus
on hydration and
Dinner: Grilled shrimp stretching throughout the
Conditioning (15 minutes): Evening tacos. Dinner: Grilled fish tacos. day.
Burpees (2 sets of 10 Strength Training (15
reps) minutes):
Push-ups (2–3 sets of 12
Jump rope (2 minutes) reps) Hydration
Aim to drink at least eight
glasses of water daily.
Consider herbal teas or
electrolyte drinks on
Mountain climbers (3 sets Bodyweight squats (2–3 workout days to stay
of 20 reps) sets of 12 reps) hydrated.
Dinner: Stir-fried tofu with
Cool Down (5 minutes): vegetables.
Static stretches for
hamstrings, shoulders, and
quads.
Lunch: Grilled chicken
salad.