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6:30 am

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30 minute run in the morning to wake yourself up from 7:00 am - 7:30 am.

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6:30 am

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7:30 am

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6:30 am

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6:30 am

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8:00 am breakfast, Scrambled eggs with spinach and whole-grain toast. 210-260 calories.

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30 minute run in the morning to wake yourself up from 7:00 am - 7:30 am.

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30 minute run in the morning to wake yourself up from 7:00 am - 7:30 am.

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30 minute run in the morning to wake yourself up from 7:00 am - 7:30 am.

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7:30 am

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6:30 am

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8:00 am breakfast, Oatmeal topped with sliced banana and almonds. 415 calories.

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Greek yogurt with berries. 130-150 calories.

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12:00 pm, lunch will be Grilled chicken breast with quinoa and roasted vegetables. 280-380 calories.

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This Workout will focus on specific techniques such as punches, kicks, and combinations.

Warm-up:

Start with 10 minutes of jump rope and shadowboxing.

Workout Plan:

Skill Development:

Technique drills (punches, kicks, blocks, etc.) for 20 minutes

Sparring:

Controlled sparring sessions with a partner: 3-5 rounds of 3 minutes each with 1-minute rest in between rounds

Cool-down: 10 minutes of light stretching and foam rolling

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SPAR WARS - Hard Kickboxing Sparring EP10

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Protein smoothie (blend banana, protein powder, almond milk, and peanut butter). 350-380 calories.

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6:30 pm dinner, Baked salmon with sweet potato and steamed broccoli. 330-410 calories.

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8:00 am breakfast, Whole grain pancakes with Greek yogurt and berries. 280-460 calories.

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Cottage cheese with pineapple chunks. 245 calories.

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Apple slices with almond butter. 290-430 calories.

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12:00 pm lunch, Lentil soup with whole grain roll. 220-300 calories.

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12:00 pm, Turkey sandwich on whole grain bread with avocado and mixed greens. 375-470 calories.

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Wednesday will consist of a rest day or engage in light activities such as walking, cycling, or yoga to aid recovery and promote blood flow.

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Protein bar. 150-300 calories

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Warm-up:

10 minutes of dynamic movements and light cardio

Workout plan:

Strength and Power Training:

Power Cleans: 4 sets of 6-8 reps

Box Jumps: 4 sets of 8-10 reps

Medicine Ball Slams: 4 sets of 10-12 reps

Overhead Press: 4 sets of 8-10 reps

Plyometric Training:

Jump Squats: 3 sets of 10 reps

Depth Jumps: 3 sets of 8 reps

Cool-down: 10 minutes of static stretching focusing on lower body muscles

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Carrots and celery with hummus. 162-182 calories.

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6:30 pm dinner, Beef stir-fry with brown rice and mixed vegetables. 415 calories.

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8:00 am breakfast, Smoothie bowl topped with granola, sliced fruits, and nuts. 150-200 calories.

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Cottage cheese with pear slices. 191 calories.

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12:00 pm lunch, Tuna salad with mixed greens and whole grain crackers. 180-240 calories.

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Warm-up:

10 minutes of skipping and shadowboxing.

Workout Plan:

Skill Development:

Bag Work: 3 rounds of 3 minutes each focusing on combinations, footwork, and defensive techniques

Strength Endurance:

Push-ups: 3 sets to failure

Bodyweight Squats: 3 sets of 15-20 reps

Cool-down: 10 minutes of light stretching and foam rolling

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Sparring Egyptian Pro Fighters (6x Kickboxing World Champion)

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Trail mix (nuts, seeds, and dried fruits). 300-400 calories.

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6:30 pm dinner, Chicken fajitas with whole grain tortillas, peppers, onions, and guacamole. 400-500 calories.

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8:00 am breakfast, Scrambled tofu with spinach, tomatoes, and whole grain toast. 300 calories.

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30 minute run in the morning to wake yourself up from 7:00 am - 7:30 am.

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Protein shake with banana. 225 calories.

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12:00 pm lunch, Whole grain pasta with grilled shrimp and marinara sauce. 315-400 calories.

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Warm-up:

Start with 10 minutes of jump rope and shadowboxing.

Workout Plan:

Skill Development:

Technique drills (punches, kicks, blocks, etc.) for 20 minutes

Sparring:

Controlled sparring sessions with a partner: 3-5 rounds of 3 minutes each with 1-minute rest in between rounds

Cool-down: 10 minutes of light stretching and foam rolling

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Greek yogurt with honey. 164-204 calories.

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6:30 pm dinner, Baked cod with quinoa pilaf and roasted Brussels sprouts. 229-239 calories.

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8:00 am breakfast, Breakfast burrito with scrambled eggs, black beans, salsa, and avocado in a whole grain tortilla. 385-445 calories.

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Rice cakes with almond butter. 133 calories.

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12:00 pm lunch, Turkey and avocado wrap with mixed greens. 300-350 calories.

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Saturday will also consist of a rest day but also welcome to engage in light activities such as walking, cycling, or yoga to aid recovery and promote blood flow.

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Protein smoothie (blend protein powder, banana, spinach, and almond milk). 250 calories.

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6:30 pm dinner, Beef and vegetable kebabs with brown rice. 350 to 470 calories.

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8:00 am breakfast, Whole grain waffles with Greek yogurt and mixed berries. 200-300 calories.

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Cottage cheese with mango slices. 200-300 calories.

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12:00 pm lunch, Chicken Caesar salad with whole grain croutons. 320-430 calories.

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Warm-up:

10 minutes of jogging and dynamic stretches

Workout plan:

Sparring:

Full-contact sparring sessions: 3-5 rounds of 3 minutes each with 1-minute rest in between rounds

Endurance Training:

Run or cycle for 30-45 minutes at moderate intensity

Cool-down: 10 minutes of light stretching and foam rolling

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SPAR WARS - Hard Kickboxing Sparring EP10

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Low carb protein bar. 150 to 250 calories.

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6:30 pm dinner, Baked chicken thighs with quinoa and roasted vegetables. 450 calories.

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6:30 pm dinner, Grilled steak with quinoa salad and roasted asparagus. 300-350 calories.

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9:30 pm

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9:30 pm

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9:30 pm

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9:30 pm

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9:30 pm

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9:30 pm

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9:30 pm