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Athletic-style Bootcamp | Tennis, Squash & more!

Are you ready to train like an athlete? If you’re in a sport that requires a lot of lateral movement, this workout is perfect for you! And as a bonus, I’ve thrown in some coordination exercises at the end. The reps/weights/time are set by default but this can be easily changed to suit your needs 🙌. Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 35 minutes
  • Intermediate
  • Full Body

Interests

Table Tennis Tennis Bootcamp Crossfit Squash

Anatomy

Equipment

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Agility Ladder

Training Cones

Tennis Ball

Dumbbell

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Resistance Round

We’re going to focus on wrist and core strength. And we’re going to end with a full-body, compound movement to prepare you with the faster-paced movements next.

Dumbbell Seated Wrist Curl (Palm Up One Hand)
Beginner
Forearms
Set Reps Weight (kg)
1 12 8
Rest - 00:20
2 12 8
Rest - 00:20
Dumbbell Seated Wrist Curl (Palms Down)
Beginner
Forearms
Set Reps Weight (kg)
1 12 8
Rest - 00:20
2 12 8
Rest - 00:20
Medicine V Sit Hold (One Arm)
Advanced
Abdominals
Set Reps Weight (kg)
1 12 12
Rest - 00:40
Medicine Mason Twist (w/ Toss)
Advanced
Abdominals
Set Reps Weight (kg)
1 12 12
Rest - 00:40
Medicine Bicycle (Press Out)
Intermediate
Abdominals
Set Weight (kg) Time (s)
1 12 40
Rest - 00:40
Medicine Wall Throw (Alternating Side)
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 40
Rest - 00:40

Agility Round

Get ready for some quick movements and shorter breaks! You’ll be on your toes, so expect some lateral movements and trunk rotations to keep things interesting.

Agility Ladder Hop (Two Forward One Back)
Beginner
Calves
Set Time (s)
1 50
Rest - 00:30
Agility Ladder Hop (Side to Side)
Beginner
Calves
Set Time (s)
1 50
Rest - 00:30
Agility Ladder Hop (One Foot Side to Side)
Intermediate
Calves
Set Time (s)
1 50
Rest - 00:30
2 50
Rest - 00:30
Agility Ladder In & Out (Linebacker)
Intermediate
Calves
Set Time (s)
1 50
Rest - 00:30
Agility Ladder Crossover
Intermediate
Calves
Set Time (s)
1 50
Rest - 00:30
Agility Ladder Hip Twist
Intermediate
Calves
Set Time (s)
1 50
Rest - 00:30
Agility Ladder Icky Shuffle (w/ Cones)
Intermediate
Calves
Set Time (s)
1 50
Rest - 00:40

Hand eye co ordination

For the final round, we’re going to test your reflexes! Get ready to show off your lightning-fast reaction times ⚡️! I hope you find this fun and engaging! 😊

Tennis Ball (Drop, Catch)
Intermediate
Full Body
Set Time (s)
1 40
Rest - 00:20
2 40
Rest - 00:20
Tennis Ball (Bounce, Pass, Catch)
Intermediate
Full Body
Set Time (s)
1 40
Rest - 00:20
2 40
Rest - 00:30
Tennis Ball (Bounce, Pass, Pass, Catch)
Intermediate
Full Body
Set Time (s)
1 40
Rest - 00:30
2 40

Created by

Leon Ward’s BurnIt
Personal trainer

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