logo
BoostcampPNG

Dare to be great boxing and fitness

by Zayd A.
27 athletes joined

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

  • Level
    Advanced, Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 04, 2024 01:48
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unleash your potential with the "Dare to be Great Boxing and Fitness" program! Over four weeks, you’ll engage in a dynamic mix of boxing drills and fitness workouts, designed to boost your strength, speed, and endurance. With three sessions per week, you'll tackle everything from sprints to shadow boxing, ensuring a comprehensive approach to fitness. This program is perfect for those ready to elevate their training and embrace a challenge that will leave you feeling empowered and accomplished. Get ready to transform your body and mindset!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Sprint
3 Sets
@10
2
200m Sprint
2 Sets
@10
3
400m Sprint
1 Set
@10
Day 2
1
Walk
1 Set
3 mins
@6
2
Run
1 Set
3 mins
@6
3
Stretching
1 Set
3 mins
@6
4A
Push Up
4 Sets
10 Reps
@6.5
4B
Split Squat Jump
4 Sets
25 Reps
@6.5
4C
Burpee
4 Sets
10 Reps
@7.5
4D
Mountain Climber
4 Sets
25 Reps
@7.5
5
Shadow Boxing
6 Sets
3 mins
@7.5
6
Jump Rope
3 Sets
3 mins
@6.5
7
Plank
1 Set
1 Set
1 Set
3 mins
2 mins
1 mins
@6
@6
@6
Day 1
1
Walk
1 Set
3 mins
@6
2
Run
1 Set
3 mins
@6.5
3
Jump Rope
3 Sets
3 mins
@6
4
Shadow Boxing
3 Sets
3 mins
@6
5
Punching Bag
3 Sets
3 mins
@7.5
7A
Push Up (Incline)
4 Sets
8 Reps
@6.5
7B
Pike Push Up
4 Sets
8 Reps
@6.5
8A
Jump Squat
4 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
Stretching
1 Set
5 mins
@6