This page is generated from data/weekly-system.toml and data/activities.toml.
Principle: Exercise = anchors + short slots + recovery movement.
Base movement: Do not underestimate the commute walk. It is your daily base layer.
Intensity: A good week has 2 hard sessions, 1 medium session, 1 easy session, and daily walking.
Lunch rule: Midday leisure visit only if it leaves me calmer, cleaner, and more focused.
Activity Roles
| Activity |
Role |
Frequency |
Location |
| Karate |
Primary skill / identity sport |
1-2 sessions weekly |
Kelsey Kerridge / Cambridge Karate Dojo |
| Swimming |
Cardio / low-impact conditioning |
1 session weekly |
Parkside Pools |
| Gym strength |
Strength / injury prevention |
1 session weekly |
Parkside gym, Everlast, or University Sports Centre |
| Yoga / Pilates / mobility |
Mobility / recovery |
1 light session weekly |
Home, gym class, or University Sports Centre |
| Gymnastics / acrobatics / aerial |
Play / skill / optional challenge |
Optional every 1-2 weeks |
University club, Cambridge Gymnastics Academy, Cambridge Community Circus, or Wings Studios |
| Walking commute |
Base movement |
Most workdays |
Home, Cambridge Union, Mill Road, Petersfield, Parker’s Piece |
| Bike ride / long walk |
Optional endurance |
Weekend optional |
Longer Cambridge routes |
Default Week
| Day |
Commute |
Session |
Role |
| Monday |
Walk to/from work |
Karate evening |
Main skill anchor |
| Tuesday |
Walk commute |
25-40 min before-work gym |
Strength habit |
| Wednesday |
Walk commute |
Swim, lunch leisure visit, or rest |
Cardio / recovery reset |
| Thursday |
Walk commute |
20-30 min yoga/mobility or rest |
Recovery / flexibility |
| Friday |
Walk commute |
Karate or rest |
Skill or flexible social/rest |
| Saturday |
No commute |
Karate, gymnastics/acro/aerial, long walk, or bike |
Skill / play / endurance |
| Sunday |
Walk/bike optional |
Rest + food prep + light walk |
Reset |
Minimum Viable Week
| Requirement |
Minimum |
| Karate |
1 session |
| Strength |
1 short session |
| Cardio |
commute walks or 1 swim |
| Mobility |
10 minutes twice |
| Recovery |
1 full rest day |
Monthly Rotation
| Week |
Module |
| Week 1 |
Try adult swim lesson / technique swim |
| Week 2 |
Try yoga or Pilates |
| Week 3 |
Try gymnastics / acro / aerial |
| Week 4 |
Longer bike ride or long walk |
Short Session Rules
| Time |
Session |
| 20 minutes |
mobility or easy cardio |
| 30 minutes |
useful gym session |
| 45 minutes |
strength or swim |
| 60+ minutes |
class, karate, leisure club, or skill work |
Food Links
| Session |
Before |
After |
| Before-work micro gym |
water, optional banana |
breakfast |
| Lunch gym |
normal breakfast, maybe fruit |
lunch afterwards |
| After-work gym |
banana/oat bar if hungry |
dinner |
| Karate |
light carb beforehand |
dinner/protein afterwards |
| Swim |
light snack if needed |
normal meal |