Boxing Champ Camp | 2019

Fitness Momentum
Program (Beginner)
8 Week

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Contents
INTRODUCTION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

WEEK 1-4. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

HIIT. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

CONDITIONING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

CARDIOVASCULAR. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

WEIGHTS (Lower Body). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

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REST DAY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

WEEK 4-8. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

SPRINTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

HIIT. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

WEIGHTS (Upper Body). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

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CARDIOVASCULAR. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

WEIGHTS (Lower Body). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

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POST WORKOUT STRETCH ROUTINE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

APPENDIX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Boxing Champ Camp | 2019 Boxing Champ Camp | 2019

Introduction
PLEASE READ

Welcome to your Fitness Momentum Program developed by our

experts at Boxing Champ Camp. This guide will help you start your
journey towards self-development, personal health and fitness as well
as an overall healthier lifestyle.

All of the workouts included in this guide have been created,

coordinated and implemented by professional athletes to ensure you get
the maximum performance from each exercise. We believe fitness is an
on-going process that requires consistency, patience and discipline.

Before you get started, our four points of advice we would like to share
with you regarding this program:

• Please DO NOT exceed the exercises recommended in this

program.

• Please DO NOT share this program with a third party or allow them
to attempt any of the exercises before consulting their doctor.

• Please DO NOT proceed any of the workouts if any illness, dizziness

or tiredness occurs.

• Please ENSURE you warm up prior to the start of any session as

well as warm down and stretch after any session.

It is recommended that you revise your plan prior to arriving at the gym
so you are clear on each workout.

If there are any exercises or workouts you do not understand or are

clear on, please get in touch with our experts through our website. We
will be more than happy to send personal video tutorials on how to
perform each exercise.

Once you have successfully completed your beginners guide, you are
eligible to progress onto our Intermediate and Advanced programs.
These are all available on our website and social media pages.

We wish you the very best for the next 8 weeks through your program
and enjoy your fitness journey. Any queries please do not hesitate to
drop us a direct email at boxingchampcamp@outlook.com.

**NOTE** We advise that you consult your doctor before attempting

any of these exercises within this program. This ensures you are fit and
healthy to conduct any physical exercise. Safety first!

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Week 1-4
Day Workout Second Session Exercise
(Evening)
Monday HIIT - Interval running
Tuesday Cardio - Circuit
Wednesday HIIT - Interval running
Thursday Cardio +ABS Cross-trainer
Friday REST DAY - -
Saturday Weights Lower body
Sunday REST DAY - -

HIIT: Interval Running

WARM UP

• Incline 1 – Speed 9 X 3 minutes = 1 minute Rest

[Each phase is a total of 4 minutes;each level is for a duration of 1

minute. A total of 3 minutes per set, followed by 1-minute rest!]

• PHASE 1: Incline 1 – Speed 9, 10, 11 = 3 minutes + 1 minute

Rest.

• PHASE 2: Repeat

• PHASE 3: Repeat

• PHASE 4: Incline 1.5 – Speed 8.0, 9.0, 10.0 = 3 minutes + 1

minute Rest.

• PHASE 5: Repeat

• PHASE 6: Incline 0 – Speed 10, 9, 8 = 3 minutes. Finish.

• PHASE 7: Repeat x 2

Followed by:

• 5 Press-ups X 3 sets

• 5 Tricep dips X 3 sets

(Repeat these days) Monday & Wednesday: HIIT Treadmill Interval running

• Stretch off & Finish!

(Use the ‘post workout guide’ at the back of this booklet as a guide
when stretching at the end of every workout).

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Cardio: Circuit
Equipment needed for circuit:

(Step block; Battle Ropes; Slam ball; Plyo jump box; floor mat).

WARM UP

• Star jumps: 30 seconds on/off x 3 sets

• Jogging: 3 minutes

CIRCUIT

1. Battle ropes : Alternate 10 seconds

2. PLYO Jump box : (Set to a ¼ of your height) x 6 jumps on/off

3. Stepper block : STEP up/down x 20 reps. STEP side over side x 20

4. Slam ball : overhead slams x 8 reps

5. Plank : hold for 10 seconds, 5 seconds off x 3 sets

REPEAT
REPEATCircuit
Circuitxx33

• Stretch off & finish!

Cardiovascular: Cross-trainer
CARDIO

• Cross-trainer: resistance 12 x 20 minutes

ABDOMINAL WORKOUT

• 10 crunches

• Flutter kick for 15 seconds x 3 sets

CORE

• Plank 15 seconds X 3 sets

• Mountain Climbers 10 seconds x 3 sets

• Stretch off & finish!

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Weights: Lower Body

WARM UP

• Bike, 6 minutes, resistance 8.

In order to get maximum effect from these exercises, please perform

each one slowly and carefully. Rest periods between sets should be
even and no longer than 1 minute.

Exercise Weight (kg) Repetitions Sets

Dumbbell Lunge Walk 6 10 4
Squats (Ball-to-wall) - 10 4
Dumbbell Step ups 4 15 4
Calf Raisers - 10 2
Hamstring Curls 10 12 3
Leg Press 40 12 3

• Stretch off & finish!

Rest Day
Your rest days should consist of replenishment, rejuvenation and
recovery. It is a vital element of your training regime to ensure you
relax. Plenty of fluids, clean foods and necessary supplements are
to be consumed. This willensure you are appropriately hydrated and
prepared for the next phase of your training.

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Week 4-8
Day Workout Second Session Exercise
(Evening)
Monday HIIT - Sprints
Tuesday Weights - Upper body
Wednesday HIIT - Interval running
Thursday Cardio Circuit
Friday HIIT +ABS Interval running
Saturday Weights Lower body
Sunday REST DAY - -

HIIT : Sprints
WARM UP

• Fast pace walk x 5 minutes

HIIT

• Sprint - 10 seconds on

• Rest/walk – 20 seconds off

[Repeat this for a total of 2 minutes.Rest for one minute]

• Repeat this process x 4

• Stretch off & Finish!

HIIT: Interval running

WARM UP

• Jogging x 5 minutes

HIIT

• Incline 0.5

• Speed: 9.0, 10.5, 11.5 (1-minute rest after these three)

REPEAT x 8

• Stretch off & Finish!

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Weights: Upper body

The weight written below in kilograms(kg) is the total amount for that
exercise. For example, lying fly(8kg), the weight would then be(4kg)
dumbbells are in either hand.

Exercises with a bar would be the total weight stated in the exercise.

WARM UP

• Bike x 10 minutes, resistance 8

UPPER BODY

Exercise Weight (kg) Repetitions Sets

Bicep Curls (bar) 8 12 4
Upright Row (bar) 5 12 4
Bench press (bar) 10 10 4
Shoulder press 4 15 4
Lateral raise 4 12 4
Lying Fly 8 10 4
Pullover 4 10 4

• Stretch off & finish!

Cardio: Circuit
Equipment needed for circuit:

(Step block; Battle Ropes; Slam ball; Plyo jump box; floor mat).

WARM UP

• Star jumps 1 minute x 3

• Burpees 20 seconds on/off x 4

• Jogging on the spot (knees up high) 1 minute x 3

CIRCUIT

1. Battle ropes : Alternate 10 seconds

2. PLYO Jump box : (Set to a ¼ of your height) x 6 jumps on/off

3. Stepper block : STEP up/down x 20 reps. STEP side over side x 20

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4. Slam ball : overhead slams x 8 reps

5. Plank : hold for 10 seconds, 5 seconds off x 3 sets

REPEAT
REPEATCircuit
Circuitxx33

• Stretch off & finish!

Weights: Lower body

WARM UP

• Bike, 6 minutes, resistance 8.

• Stationary squats 10 x 6 sets

[In order to get maximum effect from these exercises, please perform
each one slowly and carefully. Full extension is required to achieve a
complete repetition of the exercise. Rest periods between sets should
be even and no longer than 30 seconds].

LOWER BODY

Exercise Weight (kg) Repetitions Sets

Dumbbell Lunge Walk 6 12 4
Squats (Ball-to-wall) - 20 4
Dumbbell Step ups 6 20 4
Calf Raisers - 10 4
Hamstring Curls 10 12 4
Leg Press 40 12 4
Single Leg Pistol Dip - 6 2
Deadlifts 10 10 4

• Stretch off & finish!

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Congratulations!
Please advance onto your next program, continue your fitness journey
and make sure you keep the momentum going to ‘HIT YOUR GOALS’.

POST WORKOUT STRETCH ROUTINE

1. Chest 2. Upper back 3. Back of upper arms 4. Calf

5. Back of thighs 6. Back of thighs 7. Front of thighs 8. Front of thighs

9. Outer thighs 10. Inner thighs 11. Inner thighs 12. Lower back

13. Lower Back 14. Torso 15. Lower back

Following the post-workout stretch routines will relieve the muscular

system from stress, pressure, soreness and help prevent injury.
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Appendix
TRAINING ROUTINES

1. HIIT – (High Intensity Interval Training)

A system of cardiorespiratory training, short durations of high intensity

exercises. Usually combined with lower intensity intervals to develop
active recovery.

2 . CARDIOVASCULAR

A series of exercises that supply oxygen-rich blood to active muscle

tissue in order for using oxygen to produce maximum energy for your
workout.

3 .WEIGHTS
3. WEIGHTS

Physical training that consists of lifting varied weights through

specific exercise movements. This also involves targeting muscle
groups to enhance strength and explosive performance.

4. CIRCUIT TRAINING

This is a training routine designed for body conditioning,

endurance or resistance training. This can be combined with high-
intensity that simply targets strength improvement and muscular
endurance. It has short intermittent rest periods in between each
exercise using rapid movements throughout.

5. ABDOMINALS
5. ABDOMINALS

Exercise that effect the torso muscles also known as abs. This can
also be a beneficiary to gaining great core strength

6. REST
6. RESTDAYS
DAYS

This is a day to replenish, recover and recharge. This is a vital

time to rest the muscular system and preserve energy and a
prerequisite to achieving full benefits of your workouts.

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In order to get the best results from your program, following every
stage is paramount. For example, as it takes approximately three weeks
to form a natural habit, your body, breathing and ability to adapt to the
exercises will slowly develop before moving to the following stages.

EXCLUSIVE ACCESS GRANTED!

As you are now an exclusive Boxing Champ Camp member, you now
have exclusive access to our Instagram page for a full syllabus of
illustrations, a chance to join webinars and discussions on Health and
Fitness.

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