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Tennis and Fitness
At Home

The Daily Workout: April 16

4/16/2020

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Time off court can be a great opportunity to try out more strength-based workouts so you don’t have to worry about being sore for a practice or match the following day! This series is designed for complete customization to whatever muscle group you need to hit most today. It’s divided into 3 separate circuits: upper body, lower body and core. You can do as many rounds of each circuit as you’d like. For example, legs feeling a little sore from Paige’s AMRAP yesterday? Complete just 1-2 rounds of the lower body circuit instead of all 5. 
​

All you’ll need is a mat and 1 or 2 weights! You can also swap in resistance bands if you have those instead. Check out the videos below for form cues and explanations of each movement! ​
Upper Body - Complete 1 to 5 rounds
​
  • Pushup to reach x 5 each side 
  • ​Bicep curl to press x 10 
  • Alternating bent-over rows x 5 each way 
  • Man makers x 5 
Lower Body: Complete 1 to 5 rounds 

  • Reverse lunge to squat complex x 5
  • Kettlebell swings
  • Curtsy pulse lunge x 5 each leg
  • Banded (or weighted) sidesteps x 10 each way​
Core: Complete 1 to 5 rounds​
  • Standing oblique crunches x 10 each side
  • Plank pull-throughs x 5 each side
  • Squat to twist and reach x 5 each side
  • Weighted situps x 10
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  • Home
  • Tennis and Fitness at Home
  • About
    • Meet The Editors
    • Benefits >
      • Membership Benefits
      • Local Benefits
    • Terms and Conditions
  • Tennis
    • News
    • Podcast
    • Features
    • Instructional Videos
    • Player Interviews
    • Chatting With Cliff
  • Courses
    • Doubles Boot Camp
    • Singles Action Plan
    • Dominate On Serve
    • RPM Central
    • TennFit
  • Fitness & Nutrition
    • Fitness Articles
    • Instructional Videos
    • Recipes
  • Travel
    • Upcoming Tennis Experiences
    • Discounts with Omni Hotels & Resorts
    • Discounts with Enterprise & National
    • Golf Travel with Troon Advantage
    • Tennis Resorts
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  • Shop
    • LOUISE & ELEANOR
    • HEAD #playbetter
  • FREE Newsletter
  • Experience Magazine
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