Category: Fitness

50 push-ups 50 situps 50 squats 50 lunges on each leg 50 curls with resistance band 50 trunk rotations with resistance band 50 leg swings each leg 50 deadlifts with resistance fan

The above guide will show you some of exercises included in this routine. The idea is to work up to doing three successive sets of each exercise. The entire routine should take about 45 minutes if you do the full 3 sets. You can always go down to 1-2 sets of each, if you have…

Equipment needed: chair or bench, short and wide loop bands, long assist bands 3 minute cardio warmup Do 1 sets of the following to maximum: Lunge Matrix no resistance Squat w/ bands or weight Deadlift w/ bands or weight RDL w/ bands or weight Box Step-up/Knee Lift w/ weight or band Glute Bridge with bands…

Equipment needed: chair or bench, short and wide loop bands, long assist bands 3 minute cardio warmup Do 1 to 3 sets of the following: Lunge Matrix no resistance Squat w/ bands or weight Deadlift w/ bands or weight RDL w/ bands or weight Bulgarian Split Squat w/ bands or weight Step up/Knee Lift w/…

1x Front Plank 1 x Situps 1 x Straight Leg Lifts (just go up to 45 degrees 1 x Low Boat Hold 1 x Banded Trunk Rotations, Right and Left

The fundamental idea with footwork in tennis is that on every ball you hit, you want to: 1) be on balance, 2) rotate your hips into the shot (except for shots with which you are trying to absorb power rather than generate power) 3) recovery efficiently for the next ball. Ready position Ready hops Footwork…

Service box speed crossovers. Two sets of 10. Service box shuffles. Two sets of 10. Forward diagonal lunges with med ball. From back fence to net.  two sets. Boom. Boom boom. Boom boom boom. One of each from baseline to net  Three lateral hurdles and sprint from baseline to net. Then jog backward and do…

Aerobic Home Workout. Equipment needed: Stationary Bike, jump rope 10 Minutes Stationary Bike or Run, start easy and finish with a moderate pace 10x 3 minutes Jump Rope. 1 minute rest between intervals. 10 minutes Bike or Run, cool down at easy pace 1 set of push-ups, as many as you can do. 1 set…

Med Ball Lateral Warmup Pivot Grid Long Band: 3 step V lunges Baseline Side shuffle Baseline Cross Overs Service Box Cross Over Split Power Move Baseline to Net Short Lunges Baseline to Net Forward Drive Baseline to Net Backward Drive Baseline to Net Serve/ Low Hurdle and back Lateral hit and recover forehand and backhand…

3 sets of each of these exercises. 8-10 reps Forward Pull-ups Reverse Pull-ups Dips 1 set Back Extensions Dumbbell Bench Press Dumbbell Overhead Extensions Dumbbell Flys Dumbbell Reverse Flys 1 Set Roman Chair Sit-Ups Dumbbell Standing Bicep Curls Dumbbell Standing Overhead Press Dumbbell Lateral Raises 1 Set Leg Lifts with 4lb Med Ball Pinched Between…