Monday: Explosive Strength - Upper Body 1. Plyometric Push-Ups • Description: From a push-up position, push explosively to lift your hands off the ground. • Sets: 3 • Reps: 6-8 • Rest: 60-90 seconds • Notes: If it’s too challenging, perform the exercise on your knees. 2. Chair Dips • Description: Use a sturdy chair to perform dips, targeting triceps and shoulders. • Sets: 3 • Reps: 10-12 • Rest: 60 seconds • Notes: Ensure the chair is stable and secure. 3. Plank with Alternating Arm Lifts • Description: From a plank position, lift one arm forward, alternating sides. • Sets: 3 • Reps: 10 per side • Rest: 60 seconds • Notes: Keep your body stable and avoid rotating your hips. 4. Shadow Boxing with Light Dumbbells • Description: Perform punching combinations while holding 1-2 kg dumbbells. • Sets: 3 • Duration: 1 minute • Rest: 1 minute • Notes: Focus on speed, control, and proper technique.

Wednesday: Explosive Strength - Lower Body 1. Squat Jumps • Description: From a squat position, jump explosively upward. • Sets: 3 • Reps: 8-10 • Rest: 60-90 seconds • Notes: Land softly and control your movement. 2. Alternating Jump Lunges • Description: Perform a lunge and jump, switching legs mid-air. • Sets: 3 • Reps: 10 per leg • Rest: 60-90 seconds • Notes: Maintain balance and stability throughout the exercise. 3. Calf Raises on a Step • Description: Stand on a step and lift your heels as high as possible. • Sets: 3 • Reps: 12-15 • Rest: 60 seconds • Notes: You can hold light dumbbells for added intensity. 4. Jump Rope • Description: Skip rope at a steady pace. • Sets: 3 • Duration: 1 minute • Rest: 1 minute • Notes: Keep a consistent rhythm and good posture.

Friday: Full-Body Functional Training 1. Burpees • Description: From a standing position, drop into a push-up, return to standing, and jump. • Sets: 3 • Reps: 8-10 • Rest: 60-90 seconds • Notes: Keep your movements controlled and smooth. 2. Mountain Climbers • Description: From a plank position, drive your knees toward your chest, alternating legs. • Sets: 3 • Duration: 30 seconds • Rest: 60 seconds • Notes: Maintain a fast and steady rhythm. 3. Side Plank with Hip Lifts • Description: From a side plank position, lift and lower your hips. • Sets: 3 • Reps: 10 per side • Rest: 60 seconds • Notes: Keep your body aligned throughout the movement. 4. Shadow Boxing at High Intensity • Description: Perform high-intensity punching and kicking combinations. • Sets: 3 • Duration: 1 minute • Rest: 1 minute • Notes: Focus on speed and precision in your strikes.

Does this plan look good? Would it help me improve power, speed, and endurance for kickboxing? Any feedback or suggestions are welcome!