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 [1] and I always do The Rock's upper-body workout [2] whenever I want to feel completely gassed.
I had the opportunity to train with Danielle Collins [3], 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 [5], PhD, CSCS, a NSCA-certified trainer, took us through an intense workout which focussed 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 focussed 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 [6].
Before getting started, be sure to do a quality warmup. Here's a dynamic warmup I like [7]. 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.
Superset 1, Exercise 1: Rotational Medicine Ball Slam and Toss
- Start standing in front of a wall holding a soft-shell medicine ball in front of your body with your arms fully extended.
- Engage your core, and raise the ball overhead. On an exhale, slam the ball down in front of you as hard as you can. Catch the ball after it bounces back up.
- Once you've caught the ball, pivot on your left foot and step your right leg back simultaneously as you toss the ball as hard as you can at the wall. Catch the ball, and pivot back to the starting position.
- This counts as one rep.
- Complete 10 reps.
- If this move is too advanced, perform a set of standard medicine ball [9] slams followed by a set of medicine ball rotational throws [10].
Superset 1, Exercise 2: Rotational Ball Slam With Lunge
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
- This counts as one rep. Complete 10 reps.
Superset 2, Exercise 1: Barbell Hip Thrust
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This is one repetition. Complete six reps.
Superset 2, Exercise 2: Squat Jump
If you're more advanced, you can do this exercise holding two dumbbells by your sides or one dumbbell at your chest.
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling, and jump.
- Land quietly as you return to the squat position. This completes one rep.
- Complete five reps.
Triset 1, Exercise 1: Cable Machine Romanian Deadlift
- Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
- Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the rope, and step approximately three feet away from the machine.
- With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
- Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row [11]). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.
- This counts as one rep.
- Complete six reps.
Triset 1, Exercise 2: Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
- Complete six reps.
Triset 1, Exercise 3: Single-Arm Cable Machine Row
- Adjust the carriage so that it's at the bottom of the cable machine. Attach a single handle to the pulley on the carriage of a cable station. You should be facing the pulley.
- Next, select the amount of resistance you want — 10 to 25 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the handle with your right hand, keeping your palm facing down. Step approximately three feet away from the machine. Come into a high lunge with your left leg in front. There should be a slight bend in your right leg.
- With your core engaged, pull your right arm back, keeping it close to your body. As you pull, turn your hand to the right so that your palm is facing your right side.
- With control, extend your arm forward, turning your palm back down.
- This counts as one rep. Complete six reps.