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Daily & Weekly Workout Timetable

The document outlines a detailed daily and weekly timetable for activities including workouts, school, tuition, and study sessions. It specifies different exercises for strength training and badminton practice, along with their respective sets and repetitions. The schedule is structured to maximize productivity throughout the week with designated times for rest and revision.

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drivezoneop
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20 views2 pages

Daily & Weekly Workout Timetable

The document outlines a detailed daily and weekly timetable for activities including workouts, school, tuition, and study sessions. It specifies different exercises for strength training and badminton practice, along with their respective sets and repetitions. The schedule is structured to maximize productivity throughout the week with designated times for rest and revision.

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

■ Final Daily + Weekly Timetable

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


Exercise Sets × Reps
Skater jumps 3 × 12

Jump squats 3 × 10

Wrist rotation 2 min

Stretching (hamstrings, quads, shoulders) 5 min

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