Tennis Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Tennis Workout Plan

Tennis Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Tennis Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
Total Body - Tennis Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Glutes / Beginner
3 sets, 20 reps00:01:00
3 20 --:--
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Quads / Intermediate
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Reps for Lateral Band Walk is 10 steps one direction and 10 steps the opposite direction for a complete set.

Warm up by performing light cardio and stretching. Try to improve on each workout whether it is increasing weight, reps, or less rest time. This will help to avoid your body from plateauing and keep your muscles growing. Perform a 20 second stretch at the end of all the sets for a specific exercise (stretch the muscle that was being worked). This will allow blood to flow, which will keep muscles pliable and spur muscle growth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a player's legs, shoulders, and core. Planting, twisting, and swinging to make a ball go well over 100 mph is no small feat and requi... more

Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a player's legs, shoulders, and core. Planting, twisting, and swinging to make a ball go well over 100 mph is no small feat and requires a great tennis workout routine to be able to so. No matter what stage of fitness level, this tennis workout schedule is designed to specifically strengthen one's legs, core, and upper body for the rigors of tennis.

This tennis fitness plan incorporates free weights, bands, and calisthenics to target the movements that a player would perform. Each exercise consists of 3 sets of 6-12 reps with the heavier, compound movements at the 6 rep range to focus more on strength. There are two full-body workouts that are meant to be completed three times a week. This means that you will complete one workout twice and the other one twice the following week. Be sure to allow at least a day between workouts to allow your body to recover.

If you would like to incorporate cardio while on this tennis workout program then it is recommended to perform cardio on the off days, not the same day as your workout. Be sure to eat a healthy diet with lots of quality calories to replenish and repair your muscles. Remember recovery is where you gain strength, not the workout itself. Follow the tennis workout plan and see your strength skyrocket as you begin to ace your opponents!

Total Body - Tennis Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Groin / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Groin / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 6 reps, 02:30 rest
3 6 -- 02:30
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Warm up by performing light cardio and stretching. Try to improve on each workout whether it is increasing weight, reps, or less rest time. This will help to avoid your body from plateauing and keep your muscles growing. Perform a 20 second stretch at the end of all the sets for a specific exercise (stretch the muscle that was being worked). This will allow blood to flow, which will keep muscles pliable and spur muscle growth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a player's legs, shoulders, and core. Planting, twisting, and swinging to make a ball go well over 100 mph is no small feat and requi... more

Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a player's legs, shoulders, and core. Planting, twisting, and swinging to make a ball go well over 100 mph is no small feat and requires a great tennis workout routine to be able to so. No matter what stage of fitness level, this tennis workout schedule is designed to specifically strengthen one's legs, core, and upper body for the rigors of tennis.

This tennis fitness plan incorporates free weights, bands, and calisthenics to target the movements that a player would perform. Each exercise consists of 3 sets of 6-12 reps with the heavier, compound movements at the 6 rep range to focus more on strength. There are two full-body workouts that are meant to be completed three times a week. This means that you will complete one workout twice and the other one twice the following week. Be sure to allow at least a day between workouts to allow your body to recover.

If you would like to incorporate cardio while on this tennis workout program then it is recommended to perform cardio on the off days, not the same day as your workout. Be sure to eat a healthy diet with lots of quality calories to replenish and repair your muscles. Remember recovery is where you gain strength, not the workout itself. Follow the tennis workout plan and see your strength skyrocket as you begin to ace your opponents!

49 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Cable Machine
  • Barbell
  • Exercise Mat
  • Dumbbells
  • Resistance Band
  • Incline Bench
Show All

No Reviews yet.

Tennis Workout Plan

49 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Cable Machine
  • Barbell
  • Exercise Mat
  • Dumbbells
  • Resistance Band
  • Incline Bench
Show All