Scribd
Upload
25 views2 pages

Daily Badminton & Workout Routine

The document outlines a comprehensive daily and weekly routine that includes a mix of workouts, school, and study sessions. It details specific activities for each day, including badminton practice, coding, and marketing experiments, along with a structured strength and body workout plan. Additionally, it includes specific exercises and their repetitions for both strength training and badminton workouts.

Uploaded by

drivezoneop
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
25 views2 pages

Daily Badminton & Workout Routine

The document outlines a comprehensive daily and weekly routine that includes a mix of workouts, school, and study sessions. It details specific activities for each day, including badminton practice, coding, and marketing experiments, along with a structured strength and body workout plan. Additionally, it includes specific exercises and their repetitions for both strength training and badminton workouts.

Uploaded by

drivezoneop
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■ Full Routine (Daily + Weekly + Exercises)

Daily & Sunday Routine


Time Mon–Sat Activity Sunday Activity
5:30 – 5:50 AM Warm-up + Workout Warm-up
5:50 – 6:20 AM Badminton drills + shadow practice Long Badminton practice
6:20 – 7:00 AM Freshen up + Breakfast Freshen up + Breakfast
7:00 – 2:30 PM School –
9:00 – 12:00 PM – Tuition
2:30 – 3:30 PM Lunch + Rest Lunch + Rest
3:30 – 3:50 PM Quick revision Quick revision (2–3 PM)
4:00 – 6:30 PM Tuition Coding/UI-UX (project work)
6:30 – 7:30 PM Mon/Wed/Fri → Coding | Tue/Thu/Sat → UI-UX Marketing experiments
7:30 – 8:00 PM Snack + Break Snack + Break
8:00 – 9:00 PM Study (School/NEET basics) Study (weak topics)
9:00 – 9:30 PM Dinner Dinner
9:30 – 10:00 PM Marketing basics / projects Chill + Light revision
10:00 – 10:20 PM Light revision + plan Light revision
10:30 PM Sleep Sleep

■ Strength & Body Workout (Mon/Wed/Fri)


Exercise Sets × Reps
Push-ups 4 × 10–15
Diamond push-ups 3×8
Pike push-ups 3 × 8–10
Crunches / Sit-ups 3 × 15–20
Leg raises 3 × 12–15
Plank hold 3 × 30–40 sec
Burpees 3 × 6–8
Wall sit 3 × 30–40 sec

■ Badminton Workout (Daily)


Exercise Sets × Reps
Shadow footwork 5 × 30 sec
Side-to-side shuffle 5 × 20 sec
Forward–backward sprints 6 reps
Skater jumps 3 × 12
Jump squats 3 × 10
Wrist rotation 2 min
Stretching (hamstrings, quads, shoulders) 5 min

You might also like