When gyms closed in 2020, many martial arts clubs posted home training sessions online so that students could keep moving. This plan rebuilds that idea into eight sessions over two weeks. Each takes 35–45 minutes, needs almost no equipment and mixes conditioning with technique.
How every session is built
| Block | Time | Purpose |
|---|---|---|
| Warm-up A or B | 6–8 min | Raise heart rate, mobilise joints |
| Conditioning | 10–15 min | Strength and fitness |
| Technique | 12–15 min | Kicks, kata, drills or grappling |
| Cool-down A or B | 5 min | Stretch and breathe |
Warm-up A: jog on the spot, jumping jacks, arm circles, hip circles, walking lunges, 10 squats. Warm-up B: skipping or shadowboxing, leg swings front and side, inchworms, light front kicks.
Cool-down A: hamstring, quad and calf stretches, 30 seconds each. Cool-down B: hip flexor lunge stretch, butterfly stretch, child's pose and slow breathing.
The plan
| Session | Conditioning | Technique |
|---|---|---|
| Week 1, session 1 | Beep test baseline | Basics: lower block, stepping punch |
| Week 1, session 2 | Chair dips, sit-ups | Kata: Taikyoku Shodan |
| Week 1, session 3 | Leg circuit, table rows | Side kick workout; jiu-jitsu sequence part 1 |
| Week 1, session 4 | Push-ups, plank | Sparring drills 1 and 2 on home targets |
| Week 2, session 1 | Beep test, planks | Front kick workout; kata: Heian Nidan |
| Week 2, session 2 | Mountain climbers, leg circuit | Basics: lower block; mount control; sparring drill 3 |
| Week 2, session 3 | Push-ups, chair dips, sit-ups | Turning kick workout; Heian Nidan; sparring drill 4 |
| Week 2, session 4 | Outside mountain climbers, table rows | Inner block; kickboxing drill; spinning hook; Americana from mount |
The exercises
- Beep test. The multi-stage fitness test has you run 20-metre shuttles to audio beeps that get faster each level. You need a driveway, park or hall and a beep test app. Record your level and retest in week two.
- Leg circuit. 10 squats, 10 lunges each leg, 10 squat jumps, 20 calf raises. Two to three rounds.
- Table rows. Lie under a sturdy table, grip the edge and pull your chest up. Only use furniture that will not tip.
- Push-ups and chair dips. Three sets to just short of failure. Use your knees or a wall if needed.
- Planks and mountain climbers. Three rounds of 30 seconds work, 30 seconds rest.
Technique blocks
Kick workouts: 3 rounds of 20 kicks each leg, slow for technique, then fast. Kata: follow our Taikyoku Shodan and Heian Nidan guide. Sparring drills: use the combinations and home targets from our point sparring drills. Jiu-jitsu sequence: with a family member or a rolled-up duvet, practise settling into mount control and applying the Americana slowly, as described in our BJJ guide.
Making progress
Write down your beep test level, push-up count and plank time on day one, then compare at the end of week two. Most people improve noticeably in two weeks simply through practice and better pacing. Pain is a signal to stop, and anyone with health concerns should check with a doctor first.
Fuel the plan with our training-day breakfasts, and when you are ready for more, move on to the fighter conditioning guide.
