Day 1: Followed by 20 minutes of high-intensity interval training (HIIT) with exercises like burpees, squats, and push-ups. Next, 20 minutes of shadow boxing to improve technique, footwork, and agility.

Day 2: Move on to weight training exercises like deadlifts, squats, bench press, and shoulder presses to build overall strength. Incorporate explosive movements such as medicine ball slams and plyometric exercises. Focus on core exercises to improve stability and power.

Day 3: Practice boxing-specific drills like shadow boxing, focus mitt training with a coach, and heavy bag work. Work on defensive techniques, footwork, and combinations. End the session with light sparring to apply the learned skills.

Day 4: Take a day off to allow the body to recover and prevent overtraining.
REMEMBER: Visit the Tribal Leader for guidance, feed the cat, clean the gym.

Day 5: Perform plyometric exercises like box jumps, lateral jumps, and explosive push-ups. Focus on speed training with ladder drills, sprints, and speed bag workouts.

Day 6: Incorporate exercises that engage the core such as planks, Russian twists, and leg raises. Follow with a yoga or stretching routine to increase flexibility and prevent injuries.

Day 7: Go for a long-distance run or cycling session to improve endurance. Mix in intervals of sprinting to enhance cardiovascular fitness. Conduct circuit training with exercises like burpees, mountain climbers, and kettlebell swings.

You can wake up everyday and train for the next, you can suffer now to make the 'morrow better, and yet death awaits you in every turn. Should this be a reason not to fight, or the reason you'd win in any case?

I can make my dues with two hands. I can learn with two eyes. Yet still I have much to yearn for— yet still I cry for the shame of what had befallen my bloodline. Taken from me was my pride, taken from me was my life. I know I stand alone, but soon that will be no more.

An army stands, ready and waiting. The weapons yet to be raised, the fires yet to be ignited. When the day comes that my people stand united, I will cry out not for what was— but what will be.

I do not stand alone. My ancestors are with me.

I fight for what I deem necessary. I finish the battle, whether death becomes of me, or I give it out.

I despise those who run when we have the ability to win, and I admire those who retreat when there is none. Do not expect kindness from me should you abandon to fight alongside your allies!

If you are weak, become strong. Simple as that. If you cannot, support those on the front lines so that all can succeed.

I'm am strong, yet I am also weak. This body is mortal, but the flames live on for eternity. My ancestors gift me with every victory in battle, and this time they have gifted me with the knowledge of growth and recovery; the heal the scars after long battles, and carry on the fight regardless of circumstance.

My name is Nyoka Mpumulungisa, and I am a warrior of the Zulu Nation. I will lead my people to their deserved place in this world. I will sing my battle hymns before the fight, and heal those after. I am my people's champion.