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The Tennis Pro Workout for a Grand Slamming Body

Step up your game and sculpt a strong, sexy physique with this total-body, tennis-inspired workout that burns some serious calories. These multi-directional moves will boost your balance, build power and strength, enhance your speed and agility, and keep your heart rate kicked into high gear, leaving you ready for your next match. Love!

How it works: Three or four non-consecutive days a week, do each exercise in order, repeating the four-cone drill between as a cardio burst. Repeat the entire circuit 3 times total, resting 2 to 3 minutes between circuits.

Total Time: up to 30 minutes

You will need: Cones, Medicine ball, Resistance band

1. 4-Cone Drill

A.

Set up four cones 8 feet apart in the shape of a square. Stand to the outside of the bottom right cone. Sprint forward and tap the top right cone.

B.

Side-shuffle left to tap the top left cone.

C.

Backpedal to tap the bottom left cone.

D.

Side shuffle right to tap the bottom right cone. Repeat, alternating directions each rep.

Sets:

12 to 18

Reps:

4 to 6

2. SandBell Squat and Toss

A.

Stand with feet slightly wider than hip-width apart, toes slightly turned out, holding a SandBell or medicine ball in both hands in front of chest. Hinge at hips and bend knees to lower into a goblet squat, keeping chest lifted.

B.

Straighten legs and explode up, extending arms and tossing the SandBell into the air. Catch the SandBell and return to starting position.

Sets:

2 to 3

Reps:

8 to 10

3. Reaching Single-Leg Balance

A.

Hold a sponge ball in right hand just above right shoulder with right elbow bent 90 degrees. Lift right knee up in line with right hip.

B.

Hinge at hips and reach ball down toward outside of left foot, drawing right knee back behind the body. Slowly return to starting position, maintaining balance and control. Repeat on opposite side to complete set.

Sets:

2 to 3

Reps:

10 to 12 per side

4. Lunge Matrix

A.

Stand with feet hip-width apart. Step right foot forward and bend knees into a forward lunge, keeping right knee in line with second toe of right foot while extending arms and driving fingertips toward right foot. Push off right foot to return to starting position.

B.

Step right foot forward at a 45-degree angle to the right, bending knees into a lunge, reaching right arm across body and left arm overhead. Push off right foot to return to starting position.

C.

Step right foot across left at a 45-degree angle to the left, bending knees into a lunge, reaching left arm across body and right arm overhead. Push off right foot to return to starting position.

D.

Step right foot back and bend knees into a reverse lunge, extending arms overhead. Push off left foot to return to starting position. Switch legs to complete set.

Sets:

2 to 3

Reps:

6 to 8

5. Resisted Step and Pull

A.

Place a resistance band (with ends tied together) around lower legs just above ankles and grip either end of a second resistance band in each hand, applying gentle tension. Position hands and feet approximately hip-width apart, palms facing in.

B.

Engage core and step left foot out to the left while pulling left arm back and to the left, externally rotating left shoulder while keeping elbows close to body. Return to starting position. Repeat with right foot and right arm. Continue, alternating sides each rep.

Sets:

2 to 3

Reps:

12 to 16

6. Hay Bailer

A.

Stand holding a SandBell or medicine ball in both hands just outside of left hip with arms extended. Bend left knee and pivot right foot to the left, rotating torso to the left and shifting weight onto left leg.

B.

Keeping arms extended, stand and draw SandBell across body and up above right shoulder in one explosive movement, pivoting left foot to the right and shifting weight onto right leg. Hold for a moment before returning to starting position. Repeat on opposite side to complete set.

Sets:

2 to 3

Reps:

10 to 12