Tennis Fitness Workout for Home

We designed this program for you to do anywhere. It is a great tennis fitness workout for home or at the court. A lot of people do not like to work out in gyms, we get this. Although gyms offer a greater range of equipment, the truth is you can still get a great tennis workout exercising anywhere. The exercises in this program are specific for tennis and are a great way to increase your strength, core and power. If you have the capacity to push yourself and be committed, then this free program will get the job done!

Work at your own pace and build up the intensity as you feel you can. There is a verse in the bible that states – You reap what you sow. This rings true with your training. Get the work done, be consistent and do not make excuses.

Being consistent is the key to getting good results. Following this program 2-3 times a week will give you the strength gains, you need to boost your performance. Start with completing 2 sets of 12 reps with 60sec rest between each exercise and then gradually build up from there. By the end you should be performing 4 sets of 15 reps with 45sec rest between each exercise. 


Sr. No.  Exercise Reps Sets Rest
1 Rear Foot Elevated Squat 12-15 2-4 45-60sec
2 Plank Arm Lifts 12-15 2-4 45-60sec
3 2 Point Lunge 12-15 2-4 45-60sec
4 Overhead Tricep Extension 12-15 2-4 45-60sec
5 Rear Foot Split Squat Drives 12-15 2-4 45-60sec
6 Plank Arm Walks 12-15 2-4 45-60sec
7 Resisted Side Bends 12-15 2-4 45-60sec
8 Force Absorption 180’ Jumps 12-15 2-4 45-60sec


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