Day 1: Strength & Endurance
- Push-Ups: 3 sets of 10 reps
- Plank to Push-Up: 3 sets of 8 reps per arm
- Mountain Climbers: 3 sets of 30 seconds
- Boxing Punches: 3 sets of 1 minute
Day 2: Arm Focus
- Tricep Dips: 3 sets of 12 reps
- Resistance Band Overhead Triceps Extension: 3 sets of 15 reps
- Bicep Curls: 3 sets of 12 reps
- Dumbbell Overhead Press: 3 sets of 10 reps
Day 3: Active Rest & Cardio
- Arm Circles: 3 sets of 1 minute each direction
- Mountain Climbers: 3 sets of 1 minute
- Boxing Punches: 3 sets of 1 minute
Day 4: Strength & Conditioning
- Push-Ups: 3 sets of 12 reps
- Tricep Kickbacks: 3 sets of 15 reps
- Dumbbell Overhead Press: 3 sets of 12 reps
- Plank to Push-Up: 3 sets of 10 reps per arm
Day 5: Mixed Cardio & Strength
- Tricep Dips: 3 sets of 10 reps
- Resistance Band Overhead Triceps Extension: 3 sets of 12 reps
- Bicep Curls: 3 sets of 10 reps
- Boxing Punches: 3 sets of 1 minute
Day 6: Recovery & Light Movement
- Arm Circles: 3 sets of 1 minute each direction
- Shadow Boxing: 3 sets of 1 minute at a moderate pace
Day 7: Full Body Rest
- Complete Rest Day: Focus on hydration and nutrition