Here's the lower body sequence:
- Uphill sprints, 8 x 10 sec: between each sprint, I took about 50 sec to walk back and recover.
- Power skips, 20 per leg, with about a 30-s break.
- Leg bounding, 20 sec: with about a 40-s break.
- Downhill sprints, 8 x 10 sec: between each sprint, 1 took about 50 sec to walk back and recover.
- Repeat 2 and 3.
After this was all complete, I shifted to the cinder-block tennis wall and did the upper body moves. Most of them involve an 8-lb medicine ball. I chose these moves to do because they were recommended for tennis on this sports fitness advisor page.
Here's the upper body sequence:
- Overhead throws, 8 throws
- Side throws, 8 throws per side
- Overhead slams, 8 throws
- Squat throws, 8 throws
- Plyo push-ups, 8
A few comments: the lower body plyo work in this workout is by no means complete. I haven't included a lot of jumping, because I do that in morning workouts, such as P90X2 Plyocide. In this workout, for both lower and upper body, I'm focusing on exercises that I really can't do inside. Also, the point of this workout is not to improve cardio fitness, so I didn't do the moves as fast as I could. The idea is to be rested (somewhat) before each move, so that you can really put all your effort into it. So there are a lot of breaks.
I am definitely feeling my legs this morning, especially the hamstrings. I'm hoping to be able to do this workout 1 - 2 times per week. I didn't have time for it when my tennis teams were in season, so these next couple of months are my chance.
This morning, I did FOCUS T25 Gamma Rip't Up (124 cal), followed by Insanity Cardio Abs. I was definitely still fatigued from yesterday's plyo work. I used 12-lb weights, but I had to take more breaks than when I previously did Rip't Up. I burned about 205 calories total. Yesterday marked the start of my last round through my FOCUS T25 workouts. I think I need a recovery week after next week.