Kashful’s Workout Plans.xlsx

	A	B	C	E	F	G
1	Day	Category	Exercise	Day	Category	Exercise
2	Monday	Strength	Dumbbell shoulder press	Friday	Martial Arts	Muay Thai drills
3			Pull-ups or assisted pull-ups			Kick combinations
4			Push-ups			Elbow and knee strikes
5			Cable rows		Agility	Agility ladder drills
6			Tricep dips		Agility	Plyometric jumps
7		Core	Russian twists		Core	Mountain climbers, plank jacks
8			Hanging leg raises	Saturday	Circuit Training	Kettlebell swings
9			Plank (1 min holds x 3)			Push-ups
10	Tuesday	Cardio	30-min run or interval sprints			Jump squats
11		Cardio	Rowing machine (15–20 mins)			Pull-ups
12		Kickboxing	Pad work			Box jumps
13		Kickboxing	Shadowboxing + footwork drills			Dumbbell snatches
14		Core	Side kicks		Cardio	20 mins boxing
15		Core	Oblique crunches		Cardio	Run
16	Wednesday	Strength	Walking lunges	Sunday	Recovery	Mobility work
17			Bulgarian split squats		Recovery	Foam rolling
18			Step-ups with dumbbells		Core	Stability ball exercises
19			Glute bridges		Core	Slow controlled planks
20			Calf raises
21		Core	Bicycle crunches
22			Weighted sit-ups
23			Plank with leg lifts
24	Thursday	Active Recovery	Light yoga
25			Stretching
26			Walking
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