Monday's Power Cardio Workout

Kickstart your week with a heart-pumping, equipment-free cardio workout in under 30 minutes! This workout emphasizes explosive, quick movements that will directly translate to your footwork and endurance on the tennis court.

Circuit - This circuit follows a 40/20-second interval pattern, meaning you will complete each move for 40 seconds, and rest for 20 seconds. Once that 60 seconds is up, move to the next exercise and follow the same 40/20 pattern. Keep scrolling for tips on how to complete each movement!

1. Side shuffle with lunge
2. Line jumps x 20 forward, x 20 side-to-side
3. Fast mountain climbers
4. Jump squats (or modify with bodyweight squats)
5. Bicycle crunches
6. Speed skaters
7. 60 seconds of rest

Repeat 4 times for a total of 28 minutes!

Side shuffle with lunge - ​This move is perfect for honing footwork and endurance on court! Begin in a low, athletic stance with knees bent. Shuffle to one side as quickly as possible without breaking your low stance. At each end, perform a quick lunge then resume your low stance and shuffle back to the opposite side. Repeat this pattern for 40 seconds. 

Line jumps - Line jumps are another exercise that promotes quick footwork on the tennis court. Complete short, explosive jumps on the balls of your feet and try to hop as quickly as possible back and forth. Complete 20 forward and 20 sideways jumps, continuing to alternate for the 40 second interval.

Fast mountain climbers - Mountain climbers are great for building a strong core. By speeding them up, we’re working the core through short, explosive bursts while keeping the heart rate high to build strength and cardiovascular endurance. Make sure to keep your core tight and spine neutral throughout the entire 40 seconds to avoid strain to the lower back.

Jump squats - Jump squats are a great option for building power in the legs. Get into your typical squat stance with feet slightly wider than shoulder-width apart. Squat down and launch into the air as high as you can. Focus on driving through the legs. If you need a lower impact variation, complete bodyweight squats, driving through the heel each time to deliver similar strength benefits.

Bicycle crunches - Bicycles work the entire core with extra emphasis on the obliques. Lie on the ground and cup your head with your hands, elbows out. To complete the move, think about bringing your opposite elbow to your opposite knee, squeezing the core each time. 

Speed skaters  - While jump squats emphasized vertical power, speed skaters will build your lateral speed and strength. They can be tricky to get the hang of at first, but think about performing a jumping side lunge, allowing the opposite leg to swing behind you. Load in the legs and drive through your heel to propel yourself right to left. The loading portion of this move is where the power is built, so take these slow and controlled until you get the rhythm down.

Now rest for 60 seconds, then complete 3 more rounds of the circuit!