20 Min Full Body Workout

In this 20 minute Full Body workout I tried to implement a lot of badmintonspecific exercises to hopefully make it more fun and even more effective for your on court performance, than usual workouts.

Especially the lunges (Exercise 5) and the Jumps (Exercise 8) are really intense, so do not overdue it, especially when you do this workout the first time, and give yourself a break before you repeat it. Depending on how well you are trained, give your body minimum 1-3 days rest before you do this 20min session again.


Please be careful with your equipment if you work out at home and check if there is enough space when you do the racketswings! I am very lucky to have a high ceiling at home, so overheadshots are no problem. If you have not enough space above you, you can also do the overheadexercises on your knees (except the one where you give the racket between your legs) The effect will almost be the same or it can sometimes even help to focus more on the arm movement when the hip and legs cannot move.

When joining a workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. Tobias Wadenka will not be responsible or liable for any injury or harm you sustain as a result of this video.