Tango's kickboxing workout

[TangoBollocks]

Week 1

Monday: Sandbag training (Targeting: upper body Strength: explosive)
Tuesday: Non-weighted GPP
Wednesday: Punchbag Training (Varied programs)
Thursday: Core
Friday: Sandbag training (Targeting: lower body Strength: explosive)
Saturday: Cardio
Sunday: Rest

Week 2

Monday: Sandbag training (Targeting: upper body Strength: starting)
Tuesday: Non-weighted GPP
Wednesday: Punchbag Training (Varied programs)
Thursday: Core
Friday: Sandbag training (Targeting: lower body Strength: starting)
Saturday: Cardio
Sunday: Rest

Week 3

Monday: Sandbag training (Targeting: total body Strength: starting)
Tuesday: Non-weighted GPP
Wednesday: Punchbag Training (Varied programs)
Thursday: Core
Friday: Sandbag training (Targeting: total body Strength: starting)
Saturday: Cardio
Sunday: Rest

On top of all this i eat healthily and train regularly throughout the week. I am looking to add in some bodyweight excersizes everyday in the mornings but i have some questions that will be posted in other sections.

[TangoBollocks]

As you see my workout has been posted recently and i am looking to integrete more bodywieght into it for everyday in the morning to boost my metabolism, strengthen and build endurance.

Could someone post a rough guide on how many reps to do for what purpose?

[juggledex]

Are you refering to what rep range has what effect?
As in low reps (1-3) for strength, more for mass (5-12), any more than that for muscular endurance.

BTW, I merged your threads since you were asking a question about this workout there was no reason for another thread.