Day 1: Full Body HIIT + Core (with Hand Gripper)
Exercise Sets Duration
Warm-Up: Jump Rope 1 5 minutes
Jump Squats 3-4 40 seconds
Push-Ups 3-4 30 seconds
Burpees 3-4 30 seconds
Mountain Climbers 3-4 30 seconds
Skipping 3-4 1 minute
Core Circuit (Plank, Russian 3 1 minute plank, 40 sec twists,
Twists, Leg Raises) 30 sec raises
Hand Gripper 2-3 1-2 minutes
Jawline Exercises 1 10 minutes
Reaction Time Training 1 5-10 minutes
TOTAL TIME TAKEN 48 Minutes & 40 seconds
Checklist: ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐
“Every rep counts! Stay consistent and see the
progress”
Day 2: Lower Body Strength + Height Growth
Exercise Sets Duration
Warm-Up: Skipping Rope 1 5 minutes
Squat to Lunge 3-4 40 seconds
Glute Bridges 3-4 40 seconds
Jumping Lunges 3-4 30 seconds
Wall Sit 3-4 30 seconds
Height Growth Stretches
(Cobra, Toe Touches, 3 30 seconds each stretch
Child’s Pose)
Hand Gripper 2-3 1-2 minutes
Jawline Exercises 1 10 minutes
Reaction Time Training 1 5-1010 minutes
TOTAL TIME TAKEN 43 Minutes & 20 seconds
Day 3: Upper Body Strength + Beginner Defense Drills
Exercise Sets Duration
Warm-Up: Skipping Rope 1 5 minutes
Push-Ups 3-4 30 seconds
Plank Shoulder Taps 3-4 30 seconds
Pike Push-Ups 3-4 30 seconds
Skipping 3-4 1 minute
Defense Drills (Jab, Cross, 1 10-15 minutes
Footwork)
Hand Gripper 2-3 1-2 minutes
Jawline Exercises 1 5-10 minutes
TOTAL TIME TAKEN 45 Minutes & 30 seconds
Checklist: ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐
☐
Day 4: Core + Height Focus
Exercise Sets Duration
“When you feel like quitting, remember why you
Warm-Up: Skipping Rope 1 5 minutes
Plank 3-4 1 minute
Bicycle Crunches 3-4 30 seconds
Side Plank Dips 3-4 30 seconds each side
Skipping 3-4 1 minute
Height Growth Stretches 3 30 seconds each stretch
(Cobra, Cat-Cow, Leg
Raises)
Hand Gripper 2-3 1-2 minutes
Jawline Exercises 1 10 minutes
Reaction Time Training 1 5-10 minutes
Checklist: ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐
Day 5: Full Body
“You’re Strength + Beginner
stronger than Defense Drills Keep
you think.
Exercise
pushing!” Sets Duration
Warm-Up: Skipping Rope 1 5 minutes
Burpees 3-4 40 seconds
Push-Ups 3-4 30 seconds
Squat Jumps 3-4 30 seconds
Skipping 3-4 1 minute
Defense Drills (Jab-Cross, 1 10-15 minutes
Add Hooks, Slips)
Hand Gripper 2-3 1-2 minutes
Jawline Exercises 1 10 minutes
Reaction Time Training 1 5-10 minutes
TOTAL TIME TAKEN 55 Minutes & 10 seconds
Checklist: ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐ ☐
Day 6: Active Recovery + Height Growth
Exercise Sets Duration
“It’s not about having time, it’s about making time”
Dynamic Stretches (Toe 1 10 minutes
Touches, Leg Swings)
Static Stretches (Cobra, 1 10 minutes
Child’s Pose)
Height Growth Stretching 1 15 minutes
Hand Gripper 2-3 1-2 minutes
Jawline Exercises 1 10 minutes
Reaction Time Training 1 5-10 minutes
TOTAL TIME TAKEN 59 Minutes & 30 seconds
Day 7: Rest or Light Defense Drills Practice
Exercise Duration
Rest or Light Defense Practice (Footwork, 20-30 minutes
Basic Punches)
Optional Jawline Exercises 5-10 minutes
