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Functional Fitness for Tennis

Attention all tennis players, crossfitters, and athletes! And those who like athletic-style training! Here’s a fun bootcamp that focuses on improving your muscular endurance. We’ll be doing some fun variations of typical moves. The reps, weights, and time are set by default, but don’t worry - you can easily change them 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.

  • 40 minutes
  • Intermediate
  • Full Body

Interests

Tennis Table Tennis HIIT Bootcamp Functional fitness

Anatomy

Equipment

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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

For our resistance training we’ll be using the kettlebell and medicine ball. This will give you the strength and rigidity to build a solid foundation.

Rest - 00:30
Rest - 00:30
Rest - 00:30
Rest - 00:30
Kettlebell Woodchop
Intermediate
Abdominals
Set Reps Weight (kg)
1 14 12
Rest - 00:30
2 14 12
Rest - 00:30
Medicine Rainbow
Intermediate
Full Body
Set Reps Weight (kg)
1 14 12
Rest - 00:30
Single Leg Balance Single Arm Medicine Ball Slam
Intermediate
Chest
Set Reps Weight (kg)
1 14 12
Rest - 00:30
2 14 12
Rest - 00:30
Medicine Slam & Toss
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 40
Rest - 00:30
2 12 40
Rest - 00:30
Rest - 00:30
Single Leg Balance Medicine Ball Slam
Intermediate
Chest
Set Reps Weight (kg)
1 14 12
Rest - 00:30
2 14 12
Rest - 00:30

Bodyweight Round (Drills)

Let’s have some fun! We’ll explore athleticism with more lateral movements, balance, and speed drills. Most are time-based, so your heart rate will increase. The last move will test your coordination.

Rest - 00:30

Plyometric power

Are you ready to test those legs? The last exercise is a one-leg box jump! Get ready to jump, hop, and feel the burn! 🦵🔥

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