1-Week Exercise Plan

Enhanced workout schedule that incorporates your current activities while adding strategic strength training for optimal results. Designed to complement your badminton, taekwondo, and running routine.

📅 Complete Weekly Schedule

Day Primary Activity Duration Intensity Focus
Sunday Badminton Only 4 hours Moderate-High Cardio + Agility
Monday Strength Training 60 minutes High Full Body Strength
Tuesday Taekwondo + Strength Training 45 min + 45 min High Martial Arts + Strength
Wednesday Badminton Only 4 hours Moderate-High Cardio + Agility
Thursday Taekwondo + Strength Training 45 min + 45 min High Martial Arts + Strength
Friday Active Recovery or Rest 30-45 minutes Low Flexibility + Mobility
Saturday Long Run + Full Body Circuit 60 min + 30 min Moderate-High Endurance + Strength

💪 Monday: Strength Training (60 minutes)

🔥 Warm-up (10 minutes)

  1. 1. 5 minutes treadmill or stationary bike
  2. 2. Dynamic stretching full body
  3. 3. Light bodyweight movements

💥 Main Workout (40 minutes)

  1. Leg Press: 3 sets × 12-15 reps
  2. Chest Press Machine: 3 sets × 12-15 reps
  3. Lat Pulldown: 3 sets × 12-15 reps
  4. Shoulder Press: 3 sets × 12-15 reps
  5. Leg Curls: 3 sets × 12-15 reps
  6. Seated Row: 3 sets × 12-15 reps
  7. Core Circuit: 2 sets × 1 minute each exercise

🧘 Cool-down (10 minutes)

  1. 1. Full body stretching routine
  2. 2. Focus on worked muscle groups
  3. 3. Deep breathing exercises

🥋 Tuesday: Taekwondo + Strength Training

Taekwondo Session (45 minutes)

Warm-up (10 minutes)

  • • Joint rotations (ankles, knees, hips, shoulders)
  • • Dynamic leg swings (front/back, side to side)
  • • Light shadow boxing and kicks

Technique Practice (20 minutes)

  • • Basic kicks: Front kick, roundhouse, side kick (5 min each leg)
  • • Combinations: Jab-cross-roundhouse kick sequences
  • • Footwork drills: Forward/backward, lateral movement
  • • Form practice: Choose 1-2 forms to perfect

Power & Conditioning (10 minutes)

  • • High knee kicks to target (2 minutes)
  • • Jump squats with kicks (1 minute)
  • • Plyometric lunges (1 minute)
  • • Shadow boxing intervals (30s on, 30s rest × 4)
  • • Core-specific kicks (knees to chest, side crunches)

Cool-down (5 minutes)

  • • Static stretching for legs and hips
  • • Deep breathing exercises
  • • Light meditation or mindfulness

Strength Training (45 minutes)

💪 Strength Focus

Upper body emphasis to complement Taekwondo leg work

  1. 1. Warm-up: 5 minutes light cardio + stretching
  2. 2. Chest Press: 3 sets × 12-15 reps
  3. 3. Bent-Over Row: 3 sets × 12-15 reps
  4. 4. Shoulder Press: 3 sets × 12-15 reps
  5. 5. Bicep Curls: 3 sets × 12-15 reps
  6. 6. Tricep Extensions: 3 sets × 12-15 reps
  7. 7. Core Work: 2 sets planks and rotations
  8. 8. Cool-down: 5 minutes stretching
Benefits for Martial Arts
  • • Improves punching power and control
  • • Enhances overall body strength
  • • Supports balance and stability

🥋 Thursday: Taekwondo + Strength Training

Taekwondo Session (45 minutes)

Warm-up (10 minutes)

  • • Joint rotations and dynamic stretching
  • • Basic stance work and footwork drills
  • • Light shadow boxing and kicks

Technique Practice (25 minutes)

  • • Forms practice: Focus on precision and power
  • • Advanced kicks: Spinning, jumping, combination kicks
  • • Partner drills: If available, or use heavy bag
  • • Speed training: Fast kick sequences

Cool-down (10 minutes)

  • • Flexibility work: splits and high kicks
  • • Balance practice
  • • Meditation and breathing

Strength Training (45 minutes)

💪 Lower Body Focus

Complement Taekwondo with leg strength

  1. 1. Warm-up: 5 minutes light cardio
  2. 2. Leg Press: 4 sets × 12-15 reps
  3. 3. Lunges: 3 sets × 12 reps each leg
  4. 4. Leg Curls: 3 sets × 12-15 reps
  5. 5. Calf Raises: 4 sets × 15-20 reps
  6. 6. Leg Extensions: 3 sets × 12-15 reps
  7. 7. Core Work: 2 sets various exercises
  8. 8. Cool-down: 5 minutes stretching
Benefits for Kicking Power
  • • Increases explosive leg strength
  • • Improves jumping ability
  • • Enhances kick speed and power

🏃‍♂️ Saturday: Long Run + Full Body Circuit

Long Run (60 minutes)

🎯 Build Endurance Base

  • Pace: Conversational pace (could talk while running)
  • Route: Mix of terrain if possible (hills, flat, trails)
  • Hydration: Carry water for runs over 45 minutes
  • Progression: Increase distance by 10% each week

📈 Month 1 Progression

  • Week 1: 4 miles
  • Week 2: 4.5 miles
  • Week 3: 5 miles
  • Week 4: 4 miles (recovery week)

Full Body Circuit (30 minutes)

🔄 Circuit (Repeat 3 rounds)

45 seconds work, 15 seconds rest

  1. 1. Bodyweight Squats
  2. 2. Push-ups (modified as needed)
  3. 3. Mountain Climbers
  4. 4. Seated Rows (resistance band)
  5. 5. Plank Hold
  6. 6. Jumping Jacks or Step-ups
  7. 7. Burpees (modified as needed)
  8. 8. Dead Bug (core exercise)

Rest 2 minutes between rounds

📈 Progression Guidelines

💪 Strength Training Progression

  • Week 1-2: Focus on form and moderate weights
  • Week 3-4: Increase weights by 5-10%
  • Week 5-6: Add additional sets or exercises
  • Always: Prioritize proper form over heavy weight

🏃‍♂️ Recovery & Nutrition

  • Post-workout: Protein within 2 hours
  • Sleep: 7-9 hours for muscle recovery
  • Listen: Rest when your body needs it
  • Hydration: Stay hydrated throughout the day

🥋 Taekwondo Training Benefits

Balance
Improves coordination for badminton
Core Strength
Enhances stability and power
Flexibility
Increases leg flexibility and power
Mental Focus
Provides stress relief and concentration

🖨️ This exercise plan is optimized for printing - track your workouts easily!