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Old 11-30-2012, 12:56 AM   #1
TennisLovaLova
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Default Hardcore Calory burning program

I thought It would be cool to share the training I've been doing the last couple of months. Of course, there's a diet but I wont detail it here.
I also play tennis 3 times a week, 1h30 to 2 hours each time. I found myself playing less the last few months, I dont know why, maybe too tired from the gym but it's worth the effort.
And also: I run 15 Km twice a week.
This training I do it twice a week, on tuesday and thursday with my coach at the gym. I will also write my heartrate bpm at the end of each exercise to give an idea.

1st Circuit:
No pause between exercises
1min30 pause between each circuit
This circuit is done 5 times

1/ 12 Pull ups (140 bpm)
2/ 12 kettlebell 2 hand swing - 20 kgs (160 BPM)
3/ 24 High bench step up with with kettlebell in 1 hand - 20 Kgs (175 BPM)
4/ 12 push ups (180 BPM)
5/ 12 burpees (190 BPM)
6/ 30 sec Low Plank - 30 sec Side Plank Left - 30 sec Side Plank Right - 30 sec Low Plank (140 BPM)

After doing this 5 times you just wanna throw up
So you take 5 min to rest, check your messages, drink water etc.

Then war resumes...


2nd circuit

No pause between exercises
1min30 pause between each circuit
This circuit is done 5 times but very often I'm so tired I dont it only 3 times then I hit the sauna!

1/ 10 Front Quats (bar+15+15 Kgs) (140 bpm)
2/ 20 kettlebell 1 hand swing (left and right hands) - 15 kgs (150 BPM)
3/ 10 kettlebell squat jerks - 25 Kgs (180 BPM)
4/ 10 step high jumps (190 BPM)
5/ 40 mountain climbers (180 BPM)
6/ 1 min Low Plank (140 BPM)

voilą
A complete calory burning workout
You work almost everything you need for tennis, muscle reinforcement, stamina, except maybe the biceps
what you guys think?
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