logo
Dare to be great boxing and fitness
by Zayd A.
3 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 07, 2024 12:20
down_app
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
Day 1
1
Jump Rope
3 Sets
3 mins
@6
2
Shadow Boxing
3 Sets
3 mins
@6
3
Punching Bag
3 Sets
3 mins
@7.5
5A
Push Up (Incline)
1 Set
8 Reps
@6.5
5B
Pike Push Up
1 Set
8 Reps
@6.5
6A
Jump Squat
1 Set
10 Reps
@7
6B
Reverse Lunge (Bodyweight)
1 Set
8 Reps
@7
7A
Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
7B
Reverse Abs Crunch (Bodyweight)
1 Set
50 Reps
@6
8
Run
1 Set
10 mins
@6.5
9
Stretching
1 Set
5 mins
@6
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
1 Set
10 Reps
@6.5
4B
Split Squat Jump
1 Set
25 Reps
@6.5
4C
Burpee
1 Set
10 Reps
@7.5
4D
Mountain Climber
1 Set
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 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
1 Set
10 Reps
@6.5
4B
Split Squat Jump
1 Set
25 Reps
@6.5
4C
Burpee
1 Set
10 Reps
@7.5
4D
Mountain Climber
1 Set
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 3
1
100m Sprint
3 Sets
@10
2
200m Sprint
2 Sets
@10
3
400m Sprint
1 Set
@10
Day 1
1
Jump Rope
3 Sets
3 mins
@6
2
Shadow Boxing
3 Sets
3 mins
@6
3
Punching Bag
3 Sets
3 mins
@7.5
5A
Push Up (Incline)
5 Sets
8 Reps
@6.5
5B
Pike Push Up
5 Sets
8 Reps
@6.5
6A
Jump Squat
5 Sets
10 Reps
@7
6B
Reverse Lunge (Bodyweight)
5 Sets
8 Reps
@7
7A
Abs Crunch (Bodyweight)
3 Sets
50 Reps
@6
7B
Reverse Abs Crunch (Bodyweight)
3 Sets
50 Reps
@6
8
Run
1 Set
10 mins
@6.5
9
Stretching
1 Set
5 mins
@6
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
1 Set
10 Reps
@6.5
4B
Split Squat Jump
1 Set
25 Reps
@6.5
4C
Burpee
1 Set
10 Reps
@7.5
4D
Mountain Climber
1 Set
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 3
1
100m Sprint
3 Sets
@10
2
200m Sprint
2 Sets
@10
3
400m Sprint
1 Set
@10
Day 1
1
Jump Rope
3 Sets
3 mins
@6
2
Shadow Boxing
3 Sets
3 mins
@6
3
Punching Bag
3 Sets
3 mins
@7.5
5
Inch Worm + Push Up
3 Sets
10 Reps
@7
6A
Jump Squat
3 Sets
8 Reps
@7
6B
Reverse Lunge (Bodyweight)
3 Sets
8 Reps
@7
7A
Abs Crunch (Bodyweight)
3 Sets
50 Reps
@6
7B
Reverse Abs Crunch (Bodyweight)
3 Sets
50 Reps
@6
8
Run
2 Sets
10 mins
@6.5
9
Stretching
1 Set
5 mins
@6