Day 1: Full Body Strength

Bodyweight squats (3 sets of 12 reps)

Push-ups (3 sets of 10 reps)
Lunges (3 sets of 10 reps each leg)
Plank (3 sets, hold for 30 seconds each)
Russian twists (3 sets of 12 reps)

Day 2: Cardio and Agility

Jumping jacks (3 sets of 30 seconds)
High knees (3 sets of 30 seconds)
Burpees (3 sets of 10 reps)
Mountain climbers (3 sets of 30 seconds)
Side lunges (3 sets of 10 reps each leg)

Day 3: Upper Body and Badminton-specific Exercises

Dumbbell bicep curls (3 sets of 10 reps)
Dumbbell tricep kickbacks (3 sets of 10 reps)
Diamond push-ups (3 sets of 10 reps)
Plank shoulder taps (3 sets of 10 reps each side)
Bicycle crunches (3 sets of 12 reps each side)
Badminton footwork drills (e.g., quick side shuffles, forward and backward sprints)

Day 4: Rest and Recovery

Day 5: Lower Body and Core Strength

Dumbbell goblet squats (3 sets of 12 reps)
Glute bridges (3 sets of 12 reps)
Side plank (3 sets, hold for 30 seconds each side)
Leg raises (3 sets of 12 reps)
Flutter kicks (3 sets of 12 reps each leg)
Plyometric exercises (e.g., squat jumps, lateral bounds) for agility and explosive power

Day 6: Agility and Core Training

Agility ladder drills:
Quick feet: 3 sets of 10-12 repetitions
Lateral movements: 3 sets of 10-12 repetitions
In-and-out hops: 3 sets of 10-12 repetitions
Plank variations:
Forearm plank: 3 sets, hold for 30-60 seconds each
Side plank: 3 sets, hold for 30-60 seconds each side
Plank with knee taps: 3 sets of 10-12 reps per side
Bicycle crunches: 3 sets of 12 reps per side
Side lunges: 3 sets of 10 reps per leg
Badminton drills (e.g., practicing footwork, hitting the shuttlecock against a wall)

Day 7: Rest and Recovery