Yesterday I made into a rest day, because there is a conference on campus that I was at intermittently from 8:30am to 9pm. That was a bit much, but fortunately today will be a shorter day.
This morning I started a trial week of workouts focused on tennis improvements. I'm going to have a day of upper body strength work, a day of lower body strength work, a day of core work, and a day of agility work. Today I did the lower body strength work. First, I did walking lunges holding out an 8-lb medicine ball and twisting back and forth with each lunge. I did 6 reps per leg. Next, I did "monster walks", which is walking sideways while squatting and with a band around your calves; I did 16 steps in each direction. Then I repeated those two exercises, but switching to a 5-lb weight for the lunges.
After that, I switched to plyometric moves. I did 20 squat jumps, then 20 jumps onto a 12-in high box. Then I did 20 jumps to the right onto the box, and then 20 jumps to the left onto the box. Then I did 10 pull-ups, with some breaks to get them all in. Finally, I did 20 split squat jumps and 20 tuck jumps.
The last superset of exercises was for the wrist. I used 3-lb weights. First, I did 15 wrist flexions (palms up and lifting up), then 15 wrist extensions (palms down and lifting up), and then 15 wrist radial deviations (thumbs up and lifting up). I repeated all three moves. The wrist flexions were the hardest; I might go to 5-lb weights for the others.
Then I went back and did the lunges, monster walks, and jumping moves again, but with only half the reps.
With a warm-up and stretch, this all took just under 45 minutes, which wasn't too bad. I burned about 160 calories, which also wasn't too bad.
I realized after the fact that I didn't do enough lunges, because I was supposed to do 12 per leg, not 12 total in each set. Oops! Those are kind of annoying, anyway, because I don't have a lot of room to "walk" in my basement exercise room.
I got the lunges, monster walks, and wrist exercises from USTA's On the Road Training Manual. I forget where I got the plyo moves from, but they are pretty standard lower-body plyo exercies.