Sup guys! So, I got out of shape over the last couple of years, and badminton has helped me to get back on form. Now I want to bring it up a level. I've devised a training regime to follow week 1-3, including the order I intend to do the exercises in. (It won't let me delete the previous one, I broke this one up better with warm down highlighted) (From left to right, it's the exercise followed by repetitions, it's organized this way in case I change to 12-10-8) The only weights I have available are dumbbells. I am not allowed to do exercises such as bench press. Any feed back would be greatly appreciated. I also have scissor steps (for each direction) as a possible exercise, but I don't have the space to do those at the moment, and I think my legs would be a bit tired.
wtf is this list? I don't understand it honestly! For general fitness I would simply recommend you to do a standard strength program twice a week (squats, deadlift, barbell row, overhead press, pullups, with a HEAVY barbell) and go running twice a week for 45min. Once easy jogging and one time a bit faster (maybe with some intervals). That sums up to 4*45min=3 hours of additional physical work. If you do that for 3 months, you will see the results. For badminton specific fitness, I would incorporate chinese footwork, rope skipping, shadow drills and multifeeding in my badminton routine to become quick on court. Core stability exercises are a thing every serious athlete does anyway, so I don't mention it...;-)