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Equipment Needed:
A range of dumbbells (light, medium, heavy)
Yoga or exercise mat
Timer (for timed exercises and rest)
20-Day Workout Plan for CSD Kickboxing Students
This 20-day workout plan incorporates a mix of dumbbell and bodyweight exercises, designed to complement your CSD Kickboxing training. It focuses on building strength, endurance, and flexibility while ensuring adequate rest and recovery.
Workout Plan Overview:
Workout Days: 15 (Days 1-5, 7-11, 13-17, 19)
Rest Days: 5 (Days 6, 12, 18, 20) + Active Recovery (Day 14)
Goals:
Strength: Build muscle strength essential for kickboxing power.
Endurance: Improve cardiovascular health for better performance.
Flexibility: Enhance mobility to reduce injury risk and improve technique.
Equipment Needed:
Dumbbells (various weights)
Yoga mat (for ground exercises and stretching)
20-Day Workout Plan:
Week 1:
Day 1:
Warm-up: 5-minute light cardio (e.g., jogging in place)
Dumbbell Squats: 4 sets of 12 reps
Dumbbell Bench Press: 4 sets of 10 reps
Dumbbell Bent-over Rows: 4 sets of 12 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Cool down: 5-minute stretch
Day 2:
Warm-up: 5-minute jump rope
Dumbbell Deadlift: 4 sets of 10 reps
Dumbbell Bicep Curl: 4 sets of 12 reps
Dumbbell Tricep Kickbacks: 4 sets of 12 reps
Dumbbell Lunges: 3 sets of 12 reps (each leg)
Cool down: 5-minute stretch
Day 3: Rest Day
Day 4:
Warm-up: 5-minute dynamic stretches
Dumbbell Chest Fly: 4 sets of 12 reps
Dumbbell Lateral Raise: 4 sets of 12 reps
Dumbbell Renegade Rows: 4 sets of 10 reps
Dumbbell Russian Twists: 4 sets of 20 reps (10 each side)
Cool down: 5-minute stretch
Day 5:
Warm-up: 5-minute light cardio (e.g., brisk walk)
Dumbbell Step-ups: 4 sets of 12 reps (each leg)
Dumbbell Arnold Press: 4 sets of 10 reps
Dumbbell Hammer Curls: 4 sets of 12 reps
Dumbbell Front Squat: 3 sets of 12 reps
Cool down: 5-minute stretch
Day 6: Active Recovery (Light cardio like walking, yoga, or swimming for 30-45 minutes)
Day 7: Rest Day
Week 2:
Day 8:
Warm-up: 5-minute light cardio (e.g., jogging in place)
Dumbbell RDL (Romanian Deadlift): 4 sets of 10 reps
Dumbbell Incline Press: 4 sets of 12 reps
Dumbbell One-arm Row: 4 sets of 12 reps (each arm)
Dumbbell Overhead Tricep Extension: 3 sets of 12 reps
Cool down: 5-minute stretch
Day 9:
Warm-up: 5-minute jump rope
Dumbbell Goblet Squat: 4 sets of 12 reps
Dumbbell Chest Press: 4 sets of 10 reps
Dumbbell Upright Rows: 4 sets of 12 reps
Dumbbell Side Lunges: 3 sets of 12 reps (each leg)
Cool down: 5-minute stretch
Day 10: Rest Day
Day 11:
Warm-up: 5-minute dynamic stretches
Dumbbell Split Squat: 4 sets of 12 reps (each leg)
Dumbbell Reverse Fly: 4 sets of 12 reps
Dumbbell Push Press: 4 sets of 10 reps
Dumbbell Leg Raises: 4 sets of 15 reps
Cool down: 5-minute stretch
Day 12:
Warm-up: 5-minute light cardio (e.g., brisk walk)
Dumbbell Single-leg Deadlift: 4 sets of 10 reps (each leg)
Dumbbell Curl to Press: 4 sets of 12 reps
Dumbbell Farmer's Walk: 4 sets of 30 seconds
Dumbbell Plank Rows: 3 sets of 12 reps
Cool down: 5-minute stretch
Day 13: Active Recovery (Light cardio like walking, yoga, or swimming for 30-45 minutes)
Day 14: Rest Day
Week 3:
Day 15:
Warm-up: 5-minute light cardio (e.g., jogging in place)
Dumbbell Deadlift: 4 sets of 10 reps
Dumbbell Incline Bench Press: 4 sets of 12 reps
Dumbbell Bent-over Rows: 4 sets of 12 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Cool down: 5-minute stretch
Day 16:
Warm-up: 5-minute jump rope
Dumbbell Step-ups: 4 sets of 12 reps (each leg)
Dumbbell Arnold Press: 4 sets of 10 reps
Dumbbell Hammer Curls: 4 sets of 12 reps
Dumbbell Front Squat: 3 sets of 12 reps
Cool down: 5-minute stretch
Day 17: Rest Day
Day 18:
Warm-up: 5-minute dynamic stretches
Dumbbell Chest Fly: 4 sets of 12 reps
Dumbbell Lateral Raise: 4 sets of 12 reps
Dumbbell Renegade Rows: 4 sets of 10 reps
Dumbbell Russian Twists: 4 sets of 20 reps (10 each side)
Cool down: 5-minute stretch
Day 19: Active Recovery (Light cardio like walking, yoga, or swimming for 30-45 minutes)
Day 20: Rest Day
Notes:
Adjust the weights to suit your fitness level. If you're struggling to complete the sets, lower the weight. If it's too easy, increase the weight.
Keep your form strict to avoid injury.
Stay hydrated and ensure you're consuming adequate nutrition to support your workouts.
Active recovery days are important for muscle recovery; consider gentle activities like stretching or foam rolling.
This plan offers a comprehensive routine that balances muscle development with proper recovery, helping you build strength and endurance effectively.
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