Posted on July 18, 2017 by Jenny Cromack
I love Wimbledon! But like watching anything on TV you don’t want to get too sedentary. This got me thinking, could I train using the tennis? Answer – yes! Here is a workout for you tennis lovers, just like me, or a high intensity workout for anyone who wants some variety in their training. Playing tennis is great exercise its self as it is basically a form of high intensity interval training (HIIT). For this reason, I thought this Wimbledon workout should also be a HIIT training session.
Here is what I came up with…
The foundation of the Wimbledon workout is simple, watch a rally, the exercise that you will end up doing depends on how the point ends. The length of time you will be doing the exercise for will also be dependent on how the rally finishes off. Firstly set a timer for 30-45minutes, this will be the total time of your workout.
Exercise selection:
(The last shot hit during a point).
– Forehand = Reverse lunge and single arm press
– Backhand = Single arm DB row
– Volley (any) = MB slam
– Serve = 20m shuttle
– Overhead smash = Jump squats
Length of exercise:
(If you love tennis you will know that each rally usually ends in only a handful of different ways: if one player hits a ‘winner’ or alternately a player can make an ‘unforced error’ out of nowhere).
– Winner = 60s work 20s rest
– Unforced Error = 40s work 20s rest
– Serve ‘ace’ = 10 press ups
– Double fault = 30 burpees
Other rules:
Try and make the rest watching the next point, if the point ends before the allotted rest time just wait the extra couple of seconds to get your full rest in. At the switch of ends or any other extended periods of rest for the tennis players, don’t think you can just relax…PLANK. Now for my favourite rule, if a player challenges a ball (where Hawkeye is used to decide whether the ball is ‘in or ‘out’), pick whether you think the is in or out yourself and then if you are correct you can grab a drink of water…though if you are wrong its BURPEE time!!
You can do this during a live match or a replay, it’s up to you, so go give this Wimbledon workout a go!