wwarm up exercise

GGAB Fitness Training Regime – Day 1

Hey everyone! Welcome to the first day of the GGAB Fitness Training. In this series, I will be documenting each day of my training and include things such as what exercises I did, what I ate, how wwarm up exercisemuch I slept, and my thoughts and feelings of the day.

First off though, if you have not read my first post on what I will actually be training on and other details, make sure you check that out so that you have a better understanding of what I’m doing here.

Check out Badminton Training Regime #2 – GGAB Fitness Training here!

Let’s get into it!

The Exercises

In the previous post, I wrote about how I don’t have the exact exercises, sets, and reps down and that I will document what I actually do in my day in the daily blog posts. So here they are:

  1. Quick jog and stretch
  2. 5 sets of 20 pointing footwork (Last set, focus set, explicitly worked on smash net-kills and frontcourt footwork)
  3. 3 sets of 20 sit-ups
  4. 3 sets of 20 push-ups
  5. 3 sets of 30-second planks
  6. 3 sets of 30-second v sit
  7. 3 sets of 20 rotation v sit
  8. 3 sets of 20 touch heels
  9. 3 sets of 20 touch knees
  10. 3 sets of 20 tricep pushdown
  11. 3 sets of 30-second wall sit while pushing the arms up using only shoulder muscles
  12. 3 sets of 20 supermans
  13. 3 sets of 10 flexibility shoulder workouts
  14. Stretch

Doing all of these exercises took up a bit less than 2 hours.

For this day, I wanted to work on upper body strength, especially around the core. plank

The core is one of the most essential muscle groups not just for badminton but overall health as well. In badminton, however, the core is one of the primary areas that you are generating power from as the rotation of your body in overhead shots heavily depend on your core.

The core also improves your balance, which helps a lot in footwork, which makes it another one of the reasons why you should train your core.

In this training day, I had 6 exercises (3, 5, 6, 7, 8, 9) specifically targeting the core muscles. But what about the other activities?

I explained the footwork and stretching in the Badminton Training Regime #2 – GGAB Fitness Training blog post, so make sure you check that out first.

But for the rest of the workout, I wanted to improve some things besides the core such as arm strength and back strength as those are other important muscles contributing to generating power in badminton.

So I added in exercises like tricep pushdowns, supermans, and push-ups which, by the way, are no brainers for upper body exercise routines.

superman exercise

Then I had a few exercises related to improving shoulder flexibility and strength such as 11 and 13. (For 11, you don’t necessarily have to do a wall sit. I just did it because I was too lazy to get a chair/bench).

And that’s it! I don’t necessarily want to make this section too big, but if you do have questions such as what a particular exercise is, how to do them, or things like what adjustments could you make, definitely leave a comment down below!

Diet and Sleep

Diet and sleep, too many people forget about this vital aspect. Although despite its importance, I did not make or notice too many changes.

I did follow some advice to workout before eating anything as it means you will burn whatever you have left in your body and lose more fat. So around 9:00 AM, I got up, dressed and everything, drank a glass of water, and went outside for my footwork drills.

After all the exercises, though, I didn’t feel particularly hungry. It was already around 11:00 AM by this time, so I made myself some noodle soup and ate it as a brunch.

Then I did some errands and then went to work. I came back at 8:00 PM and ate my dinner, which was sleeping womanalso noodle soup although made a little differently at 9:00 PM.

It is quite an erratic schedule with two meals in a day separated far apart.

As for sleep, the night before, I slept at 12:00 AM and woke up around 8:00 AM, which amounts to a good 8 hours of sleep. However, I want to improve my sleep by sleeping earlier and waking up earlier. Something like from 9 or 10 PM to 5-7 AM. This way, I can get up earlier and get more done.

I will let everyone know about how things change!

Thoughts and Feelings

Now for personal thoughts and feelings.

The exercise I did didn’t make me tired and sluggish after, yet it still felt intense enough to make me feel like I was actually working out. I found myself sweating lots and actually pushing myself on some of the exercises.

The main exercises that I found to be super effective and provide a good workout were the footwork, planks, and push-ups. These exercises really pushed me and made me sweat.

Although despite pushing myself, I don’t believe it was enough for me personally. After the exercise, I wasn’t very sore anywhere and didn’t feel all that hungry or tired.

I’ll wait until the next few days to make changes.

Unfortunately, for today, my brother was unable to participate due to a fever. So he can’t really say much about how he felt.

But for the first day, the experience was overall positive.


Progress will generally be over the long-term, but it’s always fun to watch the gradual changes from each day. As it’s the first day, I’ll be using the exact same pictures like the one in the last post, and I will also have the same weight.

So here are the stats:

Person 1:

person 1 front day 1 person 1 side view day 1 person 1 back day 1

person 1 front legs day 1 person 1 back of legs day 1 person 1 leg side view day 1

Weight: 139 lbs

Person 2:

person 2 side image day 1 person 2 front image day 1 person 2 back image day 1

person 2 back of legs day 1 person 2 side of leg day 1 person 2 front legs day 1

Weight: 116 lbs

Hopefully, over the next few days, there will be changes. I will also include some more stats for better testing over time.


And that’s my first day! I know that lots of details weren’t included mainly because I don’t want to make these posts too long, but you can ask me anything down in the comment section and I will almost 100% guaranteed that it will be answered in a week.

As always, good luck in your games and have a great day!

2 thoughts on “GGAB Fitness Training Regime – Day 1”

  1. Congrats on starting your journey of fitness!
    Truthfully speaking, my first time holding a badminton racket was two years ago at 30years old. Hahaha..
    I changed from futsal to badminton due to my unoperated ACL, both knees meniscus tear (accident 2009).
    I had zero knowledge in badminton but I hired a badminton coach to teach me from A to Z. And because of those injuries, I is my own strength workouts and fitness training. Yup, everything on my own. And guess what, I improved a lot! Not to be a professional player definitely, but I’m proud to say that I don’t mind challenging guy single player so that I can learn other people’s game play.
    True, fitness and workout training will help you a lot. Keep it up!!
    I support you 200%!!
    My Instagram : @eims_lay

    1. Thank you and congratulations on your journey! Not to scare you but badminton can also be a sport that causes lots of injuries. Make sure you don’t overdo yourself as previous injuries could reopen! Doing proper warm-up exercises will aid in preventing injuries. That being said, train hard and good luck on your badminton journey!

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