This Pro Tennis Player's Full-Body Strength Workout Will Leave Your Abs and Butt So Sore
I'm not sure if I should call it a hobby or not, but I really enjoy trying professional athletes' and celebrities' workouts. I'm a big fan of Halle Berry's ab workouts and I always do The Rock's upper-body workout whenever I want to feel completely gassed.
I had the opportunity to train with Danielle Collins, a WTA player who's currently ranked No. 35 on the WTA tour, and it was hard (as expected) but also really fun.
Danielle's strength coach, Josh Cooper, PhD, CSCS, a NSCA-certified trainer, took us through an intense workout which focused on rotational power, agility, and reaction. Because Danielle was preparing to compete at the US Open, Dr. Cooper said it was a "peaking phase, low-volume" workout. This means we did fewer sets and reps and focused on more tennis-specific movements like the medicine ball toss.
As Danielle takes on the competition at the US Open, she said she's "looking forward to playing in my home slam and having a strong American fan base at my matches." If you're a tennis fan, or are curious as to how professional athletes train, you've got to try this full-body strength workout. It's going to challenge you and, I promise, your butt and abs are going to be sore for a few days. Check out the full workout ahead.
The Full-Body Tennis-Inspired Workout
Equipment needed: a medium-weight medicine ball; eight to 10 pounds is a good weight to begin with. You'll also need access to dumbbells and a cable machine. If you aren't sure how heavy your weights should be, use this guide.
Before getting started, be sure to do a quality warmup. Here's a dynamic warmup I like. This workout should be performed in supersets/trisets. This means that you will complete two/three exercises back-to-back, taking little to no rest in between each exercise. Once you complete the superset or triset, rest for 45 seconds to one minute and repeat for the designated sets.
- Superset 1, exercise 1 – medicine ball slam: 10 reps
- Superset 1, exercise 2 — medicine ball rotation: 10 reps
Repeat two rounds of superset one.
- Superset 2, exercise 1 — barbell hip thrust: six reps
- Superset 2, exercise 2 — dumbbell squat jump: five reps
Repeat three rounds of superset two.
- Triset 1, exercise 1 — cable machine Romanian deadlift: six reps
- Triset 1, exercise 2 — dumbbell bench press: six reps
- Triset 1, exercise 3 — single-arm row: six reps (each arm)
Repeat three rounds of superset three.