7-Day Conditioning and Recovery Challenge Workout Program

This in depth week schedule consists of 2-3 workouts, 5 days in the week, maximizing 2 days of active rest. Training the body at different levels of difficulty. Conditioning the body, and making the most out of your recovery time.

* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.


  • 10-ROUND Pure Punching Boxing
  • 6-ROUND Full Body Boxing
  • 5 MIN CORE Light Burn


  • 10-ROUND Lower Body Boxing
  • 4-ROUND Burnout Boxing
  • 5 MIN CORE Lower Ab Sculpt


  • 6-ROUND Full Body Boxing
  • 6-ROUND Pure Punching Boxing
  • 15 MIN CORE Flo Time


  • 25-65 MIN Moderate to Intense Run + Recovery Stretch
  • 5 MIN CORE Strength


  • 10-ROUND Knockout Power Boxing
  • 15 MIN CORE Crunchtime


  • 4-ROUND Burnout Boxing
  • 4-ROUND Full Body Boxing
  • 5 MIN CORE Total Ab Work


  • 3-15 MIN Cold Exposure
  • Plan next week's workouts - Rest, Reset, and Recovery

7-Day Conditioning Challenge Workout Program

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How To Get Started

1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

3. Scroll to find a workout.

4. Start punching!

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    The Author: PJ Shirdan is a FightCamp Founding Coach who claims that boxing wasn’t his first love, but it saved his life. PJ grew up in the Philadelphia area and played football as a young athlete. After a life-changing event, he found boxing as a way to heal, escape, and, ultimately, rebuild his life as he became a competitive fighter. PJ came to Los Angeles and continued to hone his skills as a boxer and as a NASM and TRX Certified Personal Trainer. He began to train other boxers, UFC fighters, and athletes using a holistic approach. This included mental and physical training, nutritional counseling, and empowering his clients with his hallmark motivational style. Today, he is known throughout the FightCamp Team as the go-to person to close out company-wide meetings with the same optimism and positive messages he delivers in his FightCamp workouts. When PJ isn’t filming workouts, he’s enjoying a great burger with his wife, Lindsey, and living his #BestDayEver. Coach PJ is also USA Boxing Coach certified.