Fitness /  Endurance Circuit: AMRAP 2 (20mins)

  • Squat jump

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Maintain a steady tempo on the jumps keeping a balance between the depth of the squat, and the jump height/speed

    • Exercise Notes:Work through 10 jumps, then move immediately onto the next exercise. Pause for brief rest periods whenever necessary.

    • Minutes on exercise:5:00

  • Press-Ups

    • Description:

      Keep the action smooth and controlled, working to a full range of motion at the bottom of the movement

    • Exercise Notes:Work through 10 reps, then move immediately onto the next exercise. Pause for brief rest periods whenever necessary.

    • Minutes on exercise:5:00

  • Reverse lunge

    • Description:

      Aim to work through a smooth and steady tempo on each rep, lowering backwards under control with each step.

    • Exercise Notes:Work through 10 lunges (5 on each leg), then move immediately onto the next exercise. Pause for brief rest periods whenever necessary.

    • Minutes on exercise:5:00

  • General ghosting

    • Description:

      Set out a marker 2 racket lengths away from the corner, to keep movements consistent. If working with multiple partners, pick a corner each to stay within for the entire circuit.

    • Exercise Notes:Work through 10 reps from the T in/out of one corner of the court. Move immediately back into Jump Squats upon completion. Continue looping through, and count how many full rounds of the 4 exercises you can achieve in the 20min time limit

    • Minutes on exercise:5:00