Sign In
Menu
80
Workout

Beginner

~29 min.
~348 kcal
Female
⁉️ Comments

"Beginner": This workout is designed for beginner tennis players who want to improve their skills and fitness for successful play. Includes simple and effective loop exercises designed to develop basic physical qualities such as strength, endurance, flexibility and coordination.

Warm up
Widmill
1
Level: 1
10 sec.
Golf
1
Level: 2
6
Sumo squat
1
Level: 2
10
Shoulder rotation
1
Level: 1
8 sec.
Hero pose
1
Level: 2
5
Main exercises
Archer press
3
Level: 1
R1
10
Archer press
3
Level: 1
R2
10
Archer press
3
Level: 1
R3
10
Press - L Adduction
4
Level: 1
R1
6
Press - L Adduction
4
Level: 1
R2
6
Press - L Adduction
4
Level: 1
R3
6
Fly Squat
5
Level: 1
R1
12
Fly Squat
5
Level: 1
R2
12
Fly Squat
5
Level: 1
R3
12
Press with pushup
5
Level: 1
R1
10
Press with pushup
5
Level: 1
R2
10
Press with pushup
5
Level: 1
R3
10
Tilted march
4
Level: 1
R1
12
Tilted march
4
Level: 1
R2
12
Tilted march
4
Level: 1
R3
12
Reverse plank hinch
4
Level: 1
R1
8
Reverse plank hinch
4
Level: 1
R2
8
Reverse plank hinch
4
Level: 1
R3
8
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training