Every day is a fight—whether it’s against stress, laziness, or the limits we put on ourselves. Training isn’t just about muscles; it’s about mindset. That’s why the Fight to Be Fit program was created: to blend boxing-inspired cardio with high-volume strength training so you can build lean muscle, boost endurance, and ignite your inner fighter.

This 6-week plan is perfect for beginners who want a challenging but achievable full-body program. With just dumbbells and a barbell, you’ll train three times a week, develop solid technique, and unlock strength you didn’t know you had.

1. Program Overview

Main Goal: Sports Performance & General Fitness
Type: Full Body
Level: Beginner
Duration: 6 Weeks
Frequency: 3 Days per Week
Time per Session: 60–90 minutes
Equipment Needed: Dumbbells, Barbell
Gender: Suitable for men & women

Suggested Supplements:

• Vegan Protein

• Pre-Workout Booster

• Micronized L-Glutamine

2. Warm-Up: Boxing Basics

A proper warm-up fires up your muscles, elevates your heart rate, and primes your nervous system. In this program, you’ll use shadow boxing and jump rope to loosen up.

Warm-Up Routine:

• Shadow Boxing → 5 rounds × 3 minutes

• Jump Rope → 5 rounds × 3 minutes

Boxing Punches to Practice:

1. Left Jab – Measures distance and sets up combos.

2. Right Cross – Pivot your back foot, rotate your hips, and keep your guard up.

3. Left Hook – A surprise shot to disrupt rhythm.

4. Right Hook – Short, powerful strike at close range.

5. Left Uppercut – Dip at the waist, explode upward with precision.

6. Right Uppercut – The mirrored version, perfect for destabilizing.

💡 Tip: Visualize an opponent to make your punches sharper and more purposeful.

3. Core Workout Structure

This plan uses the 6×8×10 method → train 6 body parts, performing 8 sets of 10 reps each.

Workout Block:

4. Exercise Guide

Chest Press

• Lie flat on a bench with dumbbells.

• Keep elbows bent at 90° and press weights upwards.

• Lower slowly, keeping tension in your chest.

Pro Tip: Choose a weight that challenges you without sacrificing form—by rep 10, you should feel it but still be in control.

Overhead Press

• Stand tall with dumbbells just above shoulder height.

• Press upwards, stopping before elbows lock out.

• Lower under control.

Pro Tip: Keep knees slightly bent to protect joints and stabilize the core.

Tricep Kickbacks

• Bend forward at the hips, torso nearly parallel to the floor.

• Start with elbows bent at 90°, extend arms fully backwards.

• Pause, then return slowly.

Squats

• Stand feet hip-width apart, dumbbells in hand.

• Push hips back and squat until thighs are parallel to the floor.

• Drive through your heels to return to standing.

Balance Tip: Struggle with ankle mobility? Place a small weight plate (1 kg) under your heels for added stability.

Bent-Over Dumbbell Rows

• Stand with knees bent, torso leaning forward.

• Let dumbbells hang with neutral grip.

• Pull elbows past your back, squeeze, then lower slowly.

5. Supplement Recommendations

Andy’s performance stack:

• Pre-Workout: Increases focus, energy, and endurance for those tough sessions.

• L-Glutamine (micronized): Speeds up recovery, supports gut health, and reduces soreness.

• Vegan Protein: Ideal for post-workout recovery—mix it with your favorite snack like rice cakes & peanut butter for a balanced refuel.

6. Recovery & Mindset

Training isn’t just about the reps—it’s about recovery too. Rest days allow muscles to rebuild stronger. Pair this with mindful nutrition and hydration, and you’ll notice better progress.

Andy’s favorite ritual after training? A hot shower, his go-to protein shake, and a balanced snack to replenish energy.

7. Conclusion & Next Steps

The Fight to Be Fit program is more than a workout—it’s a challenge to discover your inner fighter. Over the next 6 weeks, you’ll improve strength, endurance, and confidence while learning to push past limits.

👉 Start your journey today:

• Follow the warm-up routine to engage your body.

• Stick to the 6×8×10 method three times per week.

• Support your training with smart nutrition & supplements.

Remember: it’s not just about looking stronger—it’s about feeling unstoppable.