Body Weight Fitness - Improving Aerobic Capacity and Leg Strength

This is a body weight workout focused on improving aerobic capacity and leg strength in High school badminton players.

Workout 1: endurance and aerobic conditioning. (focus on legs)

Entirety of workout will be done using the entire length of the gym. Set up baseline on each end of gym, at each base line an exercise will be performed. Movement from baseline to baseline will be conducted by some form of locomotion.

Time: 30 mins

Warm up:

dynamic stretching:

· leg swings

· shoulder rotations

· arm swings.

3 laps around the gym:

· 1 lap running

· 1 lap shuffling

· 1 lap shuffling (other foot leading)

Time: 30 mins

Starting on one end of the gym:

Walking lunge (ab twists as you lunge) to half court

At half switch to backwards walking lunge to end of gym

30 jumping jacks

Sprint back

At end of gym 10 burpees (push up optional)

Sumo squat full length of gym (switching sides each rep)

15 jump squats

Sprint back

10 ice climbers

Bunny hops (aim for height)

20 squats

Sprint back

15 burpees

Two-foot leaps for distance

15 jump lunges (each leg)

Sprint back

10 burpees

Walking Lunge (twist) to half court

At half switch to backwards lunge

20 squats

Sprint back

Duck walk full length (deep squat, and on balls of the feet)

10 burpees

Sprint back

15 jump squats

Done

Optional core circuit workout: 1-3 sets

30 sec normal plank

30 sec side plank (left)

30 sec side plank (right)

30 sec normal plank

10 crunches

10 toe touches

10 double crunches