So I have limited access to a badminton court (only about 2 times per week), but every day access to a full gym with machines, a track, and freeweights. I'm trying to figure out a good badminton workout I could do and stick to in lieu of actual playing. So far, I've been following my friend to the gym, but he does general fitness, not badminton specifc. Plus, he goes basically every day and I don't have time for that! If I could maybe get some help building a routine/schedule to do every other day or two? Here's my thoughts so far: Arms: bicep curls, tricep extensions, pushups Chest: pushups, dummbell press or bench press Shoulders: dummbell raises, shoulder press Legs: squats, plyometrics (maybe this should be its own category?) Core: situps, planks, side planks, leg lift Cardio: run half an hour/elliptical machine/exercise bike. no treadmills; I can't stand using them. A few questions I have: When should I do each exercise? ie. Should I have a separate day for each section, or maybe do cardio every day + arms/chest one day and legs another? How many of each exercise should I do? High reps of low weights or low reps of high weights?
Your training menu sounds more like a general fitness menu. aim more for badminton footwork and strokes.
