Your daily routine for becoming Kuzey: boxing combos, boot camp strength and abs of steel. Pick this program and repeat it every week — don't worry, you don't have to get that grumpy.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Boxing Conditioning
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Jab Crosses | 4×20 | 45 sec |
| Jab Cross Left Hook Cross (Combo) | 3×12 | 45 sec |
| High Knee Run | 4×30 sec | 45 sec |
| Forward Lunge Punch | 3×12 | 45 sec |
| Burpee | 3×10 | 60 sec |
| Sit Up Punches | 3×20 | 30 sec |
Day 2 — Boot Camp Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push Up | 4×15-20 | 60 sec |
| Bodyweight Squat | 4×20 | 60 sec |
| Pull-Up | 3×6-10 | 90 sec |
| Dips Between Chairs | 3×10-12 | 60 sec |
| Squat Thrust | 3×10 | 45 sec |
| Hollow Hold | 3×30 sec | 30 sec |
Day 3 — Kuzey's Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Crunch Floor | 5×25 | 30 sec |
| Sit Up Punches | 4×20 | 30 sec |
| Russian Twist | 4×20 | 30 sec |
| Lying Leg Raise | 4×12-15 | 30 sec |
| V Sit Cross Punch | 3×12 | 30 sec |
| Side Plank | 2×30 sec | 30 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Boxing Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Jab Cross Left Hook Cross (Combo) | 4×12 | 45 sec |
| Explosive Push Up | 3×8 | 60 sec |
| Half Squat Torso Punches | 3×20 | 45 sec |
| Pogo Hop | 3×15 | 45 sec |
| Burpee | 4×10 | 60 sec |
| High Knee Run | 3×30 sec | 45 sec |
Day 6 — Full-Body Boot Camp
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 4×15 | 45 sec |
| Bodyweight Rear Lunge | 3×12 | 45 sec |
| Wide Hand Push Up | 3×12-15 | 60 sec |
| Inverted Row Under Table | 3×10 | 60 sec |
| Bodyweight Standing Calf Raise | 3×20 | 30 sec |
| Plank Shoulder Tap | 3×16 | 45 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Kuzey Workout is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.