Day 2; just do it.

I didn't forget. Here's day two.

The body works at a higher intensity for longer with regular short rests. Tennis has about 20 seconds for rest between points. Lets train hard!

Forget counting reps! Have your watch on or a clock within sight.

If you're not in great shape yet--work exercise for 20 seconds and then rest for 15 seconds. If you're in pretty good shape then just give yourself 10 seconds rest between sets.

First exercise...........

Body Weight Squats (feet are hip wide apart....bend your knees as if you were going to sit on a chair.....until your thighs are parallel to the floor........keep your back straight.....head up....chin in.....keep the weight back in the mid to back of feet) Hey, this in my day, we called a "knee bend."

Now do eight sets of those...................and rest for a minute......

Wow, that's different, I feel like I have no legs.

Second exercise............

Press-ups (On your toes, face the floor...hands beneath the shoulders, slowly lower yourself until your elbows reach 90 degrees, pause at the botton and return) In my day we called these "push-ups." If the exercise is too tough, do it on your knees (use a pad to keep the knees comfortable. In my day we called those "girl push-ups."
Hey, I have to do some girl push-ups to get through this thing.....the're for guys too. Now give me eight sets, right now!

Ok, now I have no legs and no arms............throw me in the water and call me Bob.

rest one minute.........no more.

Third exercise...............

The Lunge (From a standing position, hands on hips, take a long step foward with your right foot, drop your back knee almost to the ground, keep good balance and posture, push back off the right foot and return to the standing position, then repeat with the left leg) In my day we called this the lunge too.

Now give me eight sets as described above--20 sec do and 10 to 15 sec rest!
Use a wall or chair if you have balance issues, remember quality over quantity....that's a hard lesson in a lot of areas of tennis and life!

rest a minute......and get mean!

Fourth exercise...........

Standing rows.............

get a power band and stick it behind a shut door!

tuck in your gut....and pull the band back with two hands (you need handles on your band)....works triceps..and a little upper arm.......if you have weights--pick two dumbbells.....and put them straight up above your head and bend your forearms back and down behind your head.....you could also us a barbell with a light weight for this.........great for the serve!

Ok......give me eight sets...

geeeeees......take one minute to check your daily astrology reading and notice that those things could apply to anyone......check the weather report instead.


Fifth exercise................the cobra

hey, we did this one on day one......that's right......give me eight sets you stud...right now.....consider buying the exercise ball.....you can always play catch with it if you don't want to use it as an ab ball and you quit exercising.....great for people with coordination issues.

you did it! Wasn't that fun......about thirty minutes.....right! Do this early in the morning; this is your time......put on some eagles, boston, MJ, or listen to talk radio, or put in Rocky One after he eats the raw eggs and runs up the steps....whatever motivates you and makes it a little more fun!

Hey, have a great fourth!

KP