View this plan on Fitain

Functional Fitness for Tennis

Want to improve your overall tennis performance? Or want to train like a tennis player? This plan is for you! I researched fundamental functional exercises and compiled them into a workout. Tried to keep it varied, fun and not boring. This can be easily incorporated in your schedule - keep an eye on your progress. Hope this helps 🎾

  • 25 minutes
  • Intermediate
  • Cable Machine · Training Cones · Kettlebell · Dumbbell · Medicine Ball
  • Full Body
Tennis

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Exercises

Main Routine

Cable Woodchop
  • Abdominals
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Cable Unilateral Press
  • Chest
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Kettlebell Forward Lunge (w/ Rotation)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Dumbbell Goblet Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 14
2 14
Squat Jump
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Set Time (s)
1 40
Skater Jump (Side to Side)
  • Quadriceps · Glutes · Calves · Hamstrings
  • Intermediate
Set Time (s)
1 40
Medicine Rainbow Slam
  • Full Body
  • Intermediate
Set Reps Weight (kg)
1 14
Medicine Slam & Toss
  • Full Body
  • Intermediate
Set Weight (kg) Time (s)
1 40
2 40
Medicine Chest Pass (One Leg One Arm)
  • Chest
  • Intermediate
Set Reps Weight (kg)
1 14
2 14
Suicide Drill
  • Full Body
  • Intermediate
Set Time (s)
1 60

Created by

Leon Ward’s BurnIt
Personal trainer

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.