ChillServe Tennis

29/08/2022

20/07/2022

work hard play hard...it's show time

20/07/2020

18/06/2020

The following workout program is designed for the newly and come back athletes who want to change their body composition, fat burn, muscular and cardi respiratory endurance. The program will work at the comfort of your home (home based) with no gym equipment but with use of your body as weight....
Let's put our bodies to use and get that body you dream of... It's a master of starting, consistency and achieving fitness Goals.

Monday Tuesday Wednesday Thursday Friday Saturday routine
Sunday resting day

Warm up
Consistent jog speed for 500m
Arm swings going to the left and right and up swings

MAIN ACTIVITIES
Jog and increase to ¾ pace run for a distance of 5km
Jog on the spot (high knee, touch your knee with the hand palm) for 5minutes
High knee running to and from for 100m
Butt kick running to and from for 100m
NB a minute rest after completing a round and take water. Stay hydrated

Arms and chest
5 by 4 sets of push ups
5 by 4 sets of deep incline push ups

Abdominals and hips
10 by 3 sets of squats
10 by 3 sets of sit ups

Cool down
Arm stretches
Neck twists and rotation
Hip rotation
Legs stretches
Sunday
RESTING DAY……how do you feel after this workout?

for more information get hold of COACH HILLARY on:
0671248407(whatsapp,call,sms)
page:sports addict
EMAIL:[email protected]