Hey BC I was just wondering what exercises can I do for daily to strengthen my stamina and get back in shape, I usually do push-ups , clap push-ups the triangle push up sit ups and planks , I'm 14 and I want to be more fit for badminton thanks. I have no time to workout what so ever at the gym so this is all I have
stamina is about doing cardio and not weight training. maybe you should considering running and some interval training. you didn't provide any more information about yourself so it is hard to judge what is appropriate for you.
I am tall , around 5,7 5,8, I am 137 lbs , my Play style is intermediate I play singles , I am pretty strong I'm pretty sure I can clear to the back lines no problem I pretty much know all the basics , rules lines and such.
You should enlist a badminton coach who teaches badminton related exercises other than hitting birds only. Running will also help but you need a target. For your age and height, let try to finish 400 metres under a minute or 800 metres under 2 minutes 20 seconds.
There's actually some simple math you can use to target your heart rate (with help of a heart-rate monitor). This should be based on your age, and the training zones. Look online. Heart-rate monitor is quite affordable. You can also skip ropes instead of running/biking. Make sure you wear the right type of shoes to absorb shocks/impacts to your joints.
Althou this may be too intense but its all bodyweight so should be safe enough for your age, INSANITY program. Its a do it a home to get fit. Or do the T25 workout which is shorter so may be more appropriate for you
Is it overall stamina/fitness or improving your badminton that your interested in? For Stamina then cardio as suggested. If it's badminton then I'd add some more leg work in. Lunges and squats. Proper footwork makes you more efficient around the court but it is strenuous. Stronger leg muscles means a quicker push back from the lunge & less fatigue.
