WEEKLY SCHEDULE
| Day | Activity | Protocol |
|---|---|---|
| MON | AM Fasted Swim | 1,500m Breaststroke (Zone 2, 2-sec glide) |
| TUE | Strength A | Upper Body & Core + Bag Finisher |
| WED | AM Fasted Swim | 1,500m Breaststroke (Steady rhythm) |
| THU | Strength B | Lower Body & Core + Bike Cool-down |
| FRI | AM Fasted Swim | 1,500m–2,000m Endurance Pace |
| SAT | Strength C | Full Body Hit + Bag Finisher |
| SUN | Active Recovery | 30-min Walk / Light Static Bike |
DAILY MORNING CORE TUNE-UP (5 MINS)
1. Deadbugs 2 × 8-10 / side
Press lower back completely flat against floor. Move opposite arm/leg under full control.
2. Forearm Plank 2 × 30-45 sec
Rest on elbows/toes. Squeeze glutes, pull belly button inward, hold straight line.
3. Glute Bridges 2 × 12-15 reps
Drive through heels, lift hips until straight, squeeze glutes for 1 sec at top.
EXECUTION RULES
• Rest: 60–90 sec between strength sets.
• Tempo: 1 sec up, 2–3 sec controlled return.
• Floor Rule: If time-poor, do a 15-min session.
• Hydration: 500ml water pre-swim; 3L daily total.
• Tempo: 1 sec up, 2–3 sec controlled return.
• Floor Rule: If time-poor, do a 15-min session.
• Hydration: 500ml water pre-swim; 3L daily total.
WORKOUT A: UPPER BODY & CORE
Multi-Gym Chest Press 3 × 10-12
Handles at mid-chest. Keep shoulder blades pinched into back pad.
Multi-Gym Lat Pulldown 3 × 10-12
Pull bar to upper chest; lead with elbows down toward hips.
Multi-Gym Seated Pec Fly 3 × 12
Slight bend in elbows. Bring pads together; control return stretch.
Dumbbell Bent-Over Row 3 × 10
Hinge at hips 45°. Pull dumbbells to hip pockets, keeping back flat.
DB Overhead Shoulder Press 3 × 10-12
Press overhead without arching lower back. Keep core engaged.
Plank Hold 3 × 30-45s
Brace abdominal wall; avoid letting hips sag or lift up.
🥊 Finisher: 5 mins Punch Bag (30s on / 30s rest)
WORKOUT B: LOWER BODY & CORE
Dumbbell Goblet Squat 3 × 10
Hold DB vertically at chest. Sit hips back & down; keep heels grounded.
Romanian Deadlift (RDL) 3 × 10
Soft knees. Push hips back toward wall until hamstring stretch. Flat back.
Multi-Gym Leg Extension 3 × 12-15
Smooth extension; squeeze quads hard at top for 1 second. No kicking.
Bird-Dogs 3 × 10 / side
Tabletop position. Extend opposite arm/leg parallel to floor without twisting.
Static Bike Cool-down 10-15 mins
Easy recovery spin to flush legs and promote circulation.
WORKOUT C: FULL BODY HIT
Barbell Floor Press 3 × 10
Lie on floor. Elbows at 45°. Pause lightly on floor, then press up.
Multi-Gym Lat Pulldown 3 × 10
Puff chest up to bar. Squeeze upper back at bottom of rep.
DB Reverse Lunge 3 × 8-10 / leg
Step backward. Lower hips until front thigh parallel to floor. Torso tall.
Superset: DB Bicep Curls 3 × 12
Elbows glued to sides. Squeeze biceps at top.
Superset: DB Overhead Tricep Ext. 3 × 12
Perform back-to-back with curls. Keep upper arms fixed facing forward.
🥊 Finisher: 10 mins Punch Bag (30s on / 30s rest)