Mixed badminton + strength · Beginner

Mixed badminton + strength – Beginner

Four-corner footwork and basic shots, then a short strength block.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 2 × 15 s · 40 s rest

Court skills

1. Four-corner footwork — 3 × 20 s · 55 s rest
2. Forehand clear — 2 × 15 shuttles · 1:15 rest
3. Net shot — 2 × 15 shuttles · 1:15 rest

Strength

1. Chair box squat — 2 × 8 reps · 1:15 rest
2. Standing band row — 2 × 10 reps · 1:15 rest
3. Front plank (knee or full) — 2 × 25 s · 55 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app