Live from the FED Cup in Minsk, Mike sends you the first Tabata-style workout! Our FED Cup girls' sparring partner Basti will show you the four tough exercises for a stable CORE. No excuses - you can do the exercises anywhere - you don't need any equipment, just your body!
Please warm up briefly before your workout, about 5 minutes should be enough: either jog a bit, exercise bike, jump rope or jumping jacks, i.e. jumping jacks.
The prerequisite for these exercises is that you clean the support , i.e. your stomach and bottom are just as tense as your legs. Feet are approximately shoulder-width apart. The hands are under the shoulders. Make sure that you don't pull your shoulders towards your ears, but instead pull your shoulder blades back and away from your ears. We start the first 4 exercises in this stable support:
Start in clean support, the core is activated, i.e. tense. Now move your hands slightly forward from the starting position and back again. Keep the support clean.
Practice 20 seconds - rest 10 seconds - practice 20 seconds - rest 10 seconds
Back into support. Right hand touches the left shoulder - back into support - left hand touches the right shoulder - always alternating.
Practice 20 seconds - rest 10 seconds - practice 20 seconds - rest 10 seconds
The starting position is again the support. Pull your left knee towards your left elbow and then put it back again. Do the same on the right side and then switch sides again.
Practice 20 seconds - rest 10 seconds - practice 20 seconds - rest 10 seconds
Off to support. Turn your upper body to the left and stretch your left arm into the air. Your eyes follow your arm. And back into the support. Then do the same on the right: turn your upper body up, your right arm in the air, your gaze following your arm.
Practice 20 seconds - rest 10 seconds - practice 20 seconds - rest 10 seconds
You should practice the four exercises in Tabata style: always practice for 20 seconds, rest for 10 seconds, practice for 20 seconds, rest for 10 seconds. Then off to the next exercise.
Do the four exercises and start again with exercise 1. Do the whole thing 8 times if possible . One round takes around 4 minutes, so the whole workout with 8 rounds takes around half an hour.
To train really effectively, you should do the exercise 3 times a week. Mike's suggestion: Monday, Wednesday, Friday.
A very big thank you to Mike and Basti, who, despite the hectic pace at the FED Cup in Minsk, didn't forget to send us the first Tabata!
But you can also win something from us, because we don't just want to make you sweat - there should also be a small reward for your motivation and perseverance from us: from everyone who sends us their questions or an action picture of their preparation 're giving away two autographed books including a HEAD surprise from Steph as well as two copies of Mike's new book Fitter-Stärker-Slimmer - the little reward couldn't be more suitable for you!
So take part by April 30, 2018. Ask our coaches a question or send us a workout picture of you or your team - that's it! Use our channels:
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