TENNIS WORKOUT

It’s not all about the ball – these moves will boost your speed and agility

BOX JUMP

Targets: Full body (a) Start standing in front of a box with your feet shoulder-width apart. Engaging your core, push your bum out and lower into a squat.

(b) Swinging your arms forward for momentum, push through your feet to propel yourself up on to the box, bending your knees to land softly in a squat. Step or jump back down, ready to go again.

BARBELL LUNGE

Targets: Legs, glutes

(a) Holding a barbell (start with 10kg and load from there) in an overhand grip, raise it over your head and put it on your shoulders, keeping your elbows close to your body under the bar.

(b) Take a stride forward with your right leg. Steady, now. Over a count of four, lower into a 90° lunge. Keep your knee over your toes. Push back with your right foot to the starting position. Now switch legs and alternate until the 30 secs is up.

DUMBBELL SQUAT

Targets: Core, glutes, quads

(a) Stand with your feet hip-width apart and a dumbbell in each hand, arms by your sides.

(b) Bend your knees and squat so your thighs are parallel with the floor. Hold and feel the burn for 60 secs (you can do this) before pushing back up.

DUMBBELL SHOULDER PRESS

Targets: Shoulders, upper back, triceps

(a) Stand with a dumbbell in each hand. Bend your elbows 90° with the weights at ear level and palms facing forward.

(b) Straighten your arms upwards and press the dumbbells towards the ceiling, then return to the starting position.

RUSSIAN TWIST

Targets: Core, abs (a) Sit on the floor, leaning back 45°, with your ankles crossed and feet raised off the floor, holding a ball.

(b) Keeping your body steady and gaze ahead, twist to the left. Repeat, alternating sides.

LATERAL WALK

Targets: Core, legs (a) Stand tall with your right foot on a Bosu ball, your left leg slightly bent. Hold your arms in front for balance if needed.

(b) Step your left foot on to the Bosu ball to meet your right, then step your right foot off on to solid ground.

ONE-LEG BALANCE

Targets: Core

(a) Stand facing a Bosu ball with your feet hip-width apart, then step your right foot up on to the ball.

(b) Holding your arms out to the sides for balance, raise your left leg off the ground so your right leg is supporting your body weight. Hold for 15 secs, then step off the ball and repeat on the other side

SIDE PLANK

Targets: Core, obliques

(a) With your feet stacked and your body in a straight line from your ankles to your shoulders, rest your left forearm on the Bosu ball and raise your right arm in the air.

(b) Raise your right leg, keeping it straight, and hold this position for 30 secs, then repeat on the other side.

BOSU BRIDGE

Targets: Hips, glutes

(a) Lie on your back with your knees bent and feet together, resting on the Bosu ball, and your arms by your sides, palms down.

(b) Engage your abs and squeeze your glutes as you press your hips up off the ground until your body forms a straight line from your shoulders to your knees. Slowly lower back to the floor and repeat.

MOUNTAIN CLIMBER

Targets: Chest, shoulders, obliques

(a) Start in a high plank with your arms straight, holding the edges of an upturned Bosu ball.

(b) Making sure your hips don’t drop, pull your left knee across your body towards your right shoulder. Repeat with the other leg.

TRICEP PLANK

Targets: Core, triceps

(a) Start in a wide-legged plank position with your hands in front of your shoulders on a Bosu ball.

(b) Lower down on to your right elbow, keeping your left hand on the ball.

(c) Lower down on to your left elbow so you’re in a forearm plank.

(d) Push yourself back up into a high plank, one hand at a time.