i know this has been discussed alot, and im very sorry, its just that i couldnt really find an answer to my question in the previous posts. day before yesterday, i did a few jump rope intervals (20 second as fast as possible, 10 second rest, repeat a few times(i think i did about 6)), and then did some upper body work for the bowflex (one arm cable pulldowns, 1 arm cable "dips , and one arm resisted "punch") and did a little shadow boxing in between, but very little, it was just to keep me pumped. the day after, yesterday, i played a few baseline games in tennis and did a couple of sets of bodyweight squats just to make me feel a bit tired. today, my arms, shoulders, and back are quite sore. i was hoping to regularly excercise and get as fit as i could this summer, and i really hate this soreness slowing me down. what can i do to get rid of it quickly?