Sunshine, strawberries and Champagne may seem a long way off, but thanks to Personal Trainer Expert Joanne Groves, we may just have the perfect love potion to raise your heart rate this February! If you love Wimbledon, this tennis inspired workout with Kettlebells could be for you!
Tennis requires you to be fast on your feet, have the ability to run, shuffle and lunge in as many different ways as possible. It requires good stamina and core strength.
Like many athletes you can use this functional training workout to improve your sports performance, your fitness goals in a way that feels like playing!
This tennis workout can help build the strength for a powerful forehand, serve and backhand. To increase the challenge you can use the extra resistance of the Kettlebell (which changes the effects of gravity and momentum to make you work harder) to raise your heart rate and burn more fat, whilst keeping the movements looking like tennis!
The Kettlebell Kings 10kg, used here, has a great feel and texture. Its smooth handle helps when swinging, using the momentum to assist the tennis moves!
For discounts on Kettlebells Kings or other products join me on my website.
Here are my top 5 exercises to get you in great shape for tennis before Wimbledon fortnight sets off
Exercise 1 – with or without a kettlebell, 45 seconds each
Lunge forward and stop, from there go further then back to start (like a stutter) and repeat – Left and Right
Lunge right side, then left
Lunge around the corners
Exercise 2 – runs forward and back
Run forward and back with tennis racquet in hand 45 secs
Exercise 3 – with or without a Kettlebell
Pivot forward and back, step forward and right back without the foot touching the floor in the centre Repeat both sides
Exercise 4 – switch to racquet, 45 seconds
Shuffle right forehand, shuffle left backhand repeat as many times as possible
Exercise 5 – with Kettlebell
Lunge forward right/left
Lunge sideways right and left
Lunge around the corners
Lunge backwards
Exercise 8 – repeat exercise 6
Exercise 9
Go into a plank position and use your hands as feet. Then lunge your hands forward and back, side to side and around the corner. For extra challenge, lift the kettle bell with your hand in the lunge.
This workout should last 15 mins you can repeat or take away any exercise as you go along.
For the full workout or optional extras follow Joanne Groves on Instagram and YouTube.
*Before taking up exercise, consult with a doctor if you have any medical conditions
To become a personal trainer or advance your skills, join one of Joanne’s training courses
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Find out more and follow Joanne at:
https://www.tiktok.com/@joannegroves
https://www.youtube.com/channel/UCcTtVjUJarGG-x2n_-seaxQ
Joanne Groves – Trainer, Education, Presenter, Author
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