7-Day Conditioning and Recovery Challenge Workout Program

7-Day Conditioning and Recovery Challenge

Make the most of your boxing conditioning training and recovery days with this 7-day workout challenge from FightCamp Trainer Coach PJ. No rest for the weary!

Published: October 13, 2021

Topics: Strength & Conditioning, Training

Author: PJ Shirdan

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.

7-Day Conditioning and Recovery Challenge


  • 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

**Save, share, & tag @FightCamp

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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PJ Shirdan

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

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