10 Day Full-Body Workout Plan
(Bodyweight Exercises + Boxing & Muay Thai Shadowboxing)
Overview:
This program focuses on bodyweight exercises with Boxing and Muay Thai shadowboxing. Make sure to engage your core and Kegel muscles (aka pelvic floor) throughout each exercise.
General Start and Stop Guidelines for each Workout:
- Warm-Up: Always start with a 5-10 minute warm-up (Marching high knees on toes to warm up calves, then jumping jacks, skipping rope… light cardio, dynamic stretches).
- Cool Down: End with a 5-10 minute cool down (light cardio, yoga, stretching).
- Engage Your Core & Kegel Muscles: While performing each exercise, consciously tighten your core and engage your pelvic floor (Kegel) muscles to help with stability and protect your back.
- Rest Between Sets: Rest 30-60 seconds between sets for strength exercises.
- Rest Between Exercises: 1-minute rest between exercises.
Day 1: Full Body Strength + Boxing Shadowboxing
Intensity: Moderate – High (3:1:3 timing for strength, 30-second rounds for shadowboxing)
- Push-ups
Reps: 12-15 - Squats
Reps: 15-20 - Shadowboxing (Boxing)
Rounds: 5 rounds of 30 seconds each combo
Technique: Pick a long combo and throw it 10 times fast before switching combo. Stay moving on your “toes.” Move around as if you are fighting an opponent.
Intensity: High intensity, use maximum effort for all punches! - Lunges
Reps: 12 each leg
Technique: Step forward with one leg, lowering your back knee toward the floor, keeping your torso upright and front knee over your ankle.
Timing: 3 seconds down, 1-second hold, 3 seconds up. - Plank to Push-Up
Reps: 12-15
Technique: Start in a plank position on your forearms, push up to a high plank (hands), then lower back down. Engage your core and Kegels.
Timing: Slow and controlled movements, 1-second hold at the top.
Rest: 1-minute between exercises
Repeat 3 times
Day 2: Full Body Strength + Muay Thai Shadowboxing
Intensity: Moderate (3:1:3 timing for strength, 30-second rounds for shadowboxing)
- Bodyweight Rows
Reps: 12-15
Technique: Grab a bar or a surface you can pull up from. Hang underneath, pull your chest up, and lower yourself back down with control.
Timing: 3 seconds up, 1-second hold, 3 seconds down.
(Alternatively, use a resistance band and perform a standing bent over row, if no bar is available.) - Glute Bridges
Reps: 20
Technique: Lie on your back with your knees bent, feet flat on the floor. Raise your hips to form a straight line from shoulders to knees.
Timing: 3 seconds up, 1-second hold, 3 seconds down. - Shadowboxing (Muay Thai)
Rounds: 5 rounds of 30 seconds each combo
Technique: Focus on kicks (roundhouse, front kick), elbows, and knees. Throw elbows and knees in the air to simulate sparring, incorporating your whole body.
Intensity: High intensity, imagine defending and attacking an opponent. - Step-ups (Using a bench or sturdy surface)
Reps: 12-15 each leg
Technique: Step one foot onto a bench, pressing through your heel to lift your body up, then step down.
Timing: 3 seconds up, 1-second hold at the top, 3 seconds down. - Superman Holds
Reps: 30-second hold
Technique: Lie on your stomach, lift arms and legs off the ground as if flying, squeezing your back and glutes.
Hold: 30 seconds.
Rest: 1-minute between exercises
Repeat 3 times
Day 3: Full Body Circuit + Boxing Shadowboxing
Intensity: High (Circuit style, 30-second work, 30-second rest)
- Jumping Jacks
Reps: 30 seconds
Technique: Jump your legs outward while raising your arms overhead, then return to start.
Intensity: High-intensity, continuous motion. - Boxing Shadowboxing
Rounds: 5 rounds of ~30 seconds per combo
Technique: Combine jabs, crosses, hooks, uppercuts. Move quickly and keep your footwork light (stay on your toes, dancing when not throwing power punches)
Intensity: High intensity. - Squat Jumps
Reps: 15
Technique: Perform a squat and explode upwards, landing softly into the next squat. (Smooth like butter, nothing should be jarring.)
Intensity: Fast-paced, explosive. - Mountain Climbers
Reps: 30 seconds
Technique: Get into a plank position, and quickly drive your knees toward your chest alternately.
Intensity: High-intensity, keep moving! - Shadowboxing with Movement
Rounds: 5 rounds of 30 seconds each.
Technique: Add lateral movement, step side to side while throwing punches.
Intensity: Maximum effort.
Rest: 1-minute after the circuit
Repeat Circuit 3 times
Day 4: Full Body Strength + Muay Thai Shadowboxing
Intensity: Moderate (Strength-focused, 3:1:3 timing, 30-second rounds for shadowboxing)
- Reverse Lunges
Reps: 12 each leg
Technique: Step backward, lowering your knee towards the floor, and return to standing.
Timing: 3 seconds down, 1-second hold, 3 seconds up. - Side Plank (Left & Right)
Reps: 30 seconds per side
Technique: Lie on your side, lifting your body up on one arm, forming a straight line from head to heels.
Hold: 30 seconds each side. - Shadowboxing (Muay Thai)
Rounds: 5 rounds of 30 seconds each combo
Technique: Incorporate elbows, knees, and kicks in combination with punches.
Intensity: High-intensity, maximize your speed. - Hip Thrusts
Reps: 20
Technique: Sit on the floor with your upper back against a bench, feet flat on the floor, thrust your hips upward.
Timing: 3 seconds up, 1-second hold, 3 seconds down. - Triceps Dips
Reps: 12-15
Technique: Use a bench or stable surface. Lower your body by bending your elbows to 90 degrees, then press back up.
Timing: 3 seconds down, 1-second hold, 3 seconds up.
Rest: 1-minute between exercises
Repeat 3 times
Day 5: Full Body Circuit + Boxing Shadowboxing
Intensity: High (Circuit style, 30-second work, 30-second rest)
- High Knees
Reps: 30 seconds
Technique: Run in place, driving your knees high towards your chest.
Intensity: High-intensity, quick pace. - Boxing Shadowboxing
Rounds: 5 rounds of 30 seconds each
Technique: Jab-cross combos, alternating hands, with footwork.
Intensity: High intensity. - Burpees
Reps: 12
Technique: Start in a standing position, squat down, jump your feet back into a plank, perform a push-up, then jump forward and up.
Intensity: Fast, explosive. - Side Lunges
Reps: 12 each side
Technique: Step out wide to one side, bending one knee and keeping the other leg straight.
Timing: 3 seconds down, 1-second hold, 3 seconds up. - Shadowboxing with Movement
Rounds: 5 rounds of 30 seconds each
Technique: Integrate head movement, footwork, and combos.
Intensity: High intensity.
Rest: 1-minute after the circuit
Repeat Circuit 3 times
Days 6 & 7: Active Rest
Go for a brisk walk, light jog, or do yoga for active recovery. Focus on stretching and core activation.
Day 8: Full Body Strength + Boxing Shadowboxing
Intensity: Moderate (3:1:3 timing for strength, 30-second rounds for shadowboxing)
- Push-ups
Reps: 12-15 - Bulgarian Split Squats (Using a bench or step)
Reps: 12-15 each leg
Timing: 3 seconds down, 1-second hold, 3 seconds up. - Shadowboxing (Boxing)
Rounds: 5 rounds of 30 seconds each
Technique: Focus on jab, cross, hooks, and uppercuts. - Walking Lunges
Reps: 12 each leg
Timing: 3 seconds down, 1-second hold, 3 seconds up. - Plank Shoulder Taps
Reps: 12-15 each side
Rest: 1-minute between exercises
Repeat 3 times
Day 9: Full Body Strength + Muay Thai Shadowboxing
Intensity: Moderate (3:1:3 timing for strength, 30-second rounds for shadowboxing)
- Bodyweight Rows
Reps: 12-15 - Single-Leg Glute Bridges
Reps: 12-15 each leg
Timing: 3 seconds up, 1-second hold, 3 seconds down. - Shadowboxing (Muay Thai)
Rounds: 5 rounds of 30 seconds each
Technique: Focus on kicks (roundhouse, teep), elbows and knees. - Step-ups
Reps: 12-15 each leg
Timing: 3 seconds up, 1-second hold at the top, 3 seconds down. - Side Planks with Leg Lift
Reps: 12-15 each side
Rest: 1-minute between exercises
Repeat 3 times
Day 10: Full Body Circuit + Boxing Shadowboxing
Intensity: High (Circuit style, 30-second work, 30-second rest)
- Jump Rope or High Knees
Reps: 30 seconds - Boxing Shadowboxing
Rounds: 5 rounds of 30 seconds each - Burpees
Reps: 12 - Jumping Lunges
Reps: 12 each leg - Shadowboxing with Movement
Rounds: 5 rounds of 30 seconds each
Rest: 1-minute after the circuit
Repeat Circuit 3 times
Days 11 & 12: Active Rest & Final Words
Go for a brisk walk, light jog, or do yoga for active recovery.
Focus on stretching and core activation.
Remember:
- Engage your core and Kegel muscles regularly throughout each exercise to enhance strength, stability, and overall performance.
- Progressively challenge yourself by increasing speed, reps, or rounds.
- Stay hydrated and rest properly between workouts.
Text with questions.
Happy Holidays.
~Coach Dave