Fitness /  Limited Space Bodyweight Endurance Circuit 7 (8mins+)

  • Figure of 8 drill

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Stay light on the feet with lots of quick, light floor contacts, maintaining a rapid foot turnover throughout

    • Exercise Notes:Work for 20secs, then go straight into your 10 ghosts

    • Minutes on exercise:0:00

  • 10 shots quick ghosting

    • Description:

      Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand

    • Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your figure 8 drill, then rest for 1min before going into the next exercise

    • Minutes on exercise:1:00

  • Press-Ups

    • Description:

      Keep a strong stable position throughout the set of press-ups, imagining that you're performing a plank exercise at the same time

    • Exercise Notes:Work for 20secs, then go straight into your 10 ghosts

    • Minutes on exercise:0:00

  • 10 shots quick ghosting

    • Description:

      Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand

    • Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your press-up set, then rest for 1min before going into the next exercise

    • Minutes on exercise:1:00

  • Jumping switch lunge

    • Description:

      Keep a steady tempo with the jumps. Aim to get good height on the jumps, while still keeping the movement smooth and under control

    • Exercise Notes:Work for 20secs, then go straight into your 10 ghosts

    • Minutes on exercise:0:00

  • 10 shots quick ghosting

    • Description:

      Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand

    • Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your jumping switch lunge set, then rest for 1min before going into the next exercise

    • Minutes on exercise:1:00

  • Stability plank

    • Description:

      Hold body strong and stable from head to toe - don't just 'balance', make the plank an active contraction held through the core and across the body

    • Exercise Notes:Hold the plank for 20secs, then go straight into your 10 ghosts

    • Minutes on exercise:0:00

  • 10 shots quick ghosting

    • Description:

      Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand

    • Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your plank set, then rest for 2min before repeating the circuit for a total of 2, 3, or 4 times through

    • Minutes on exercise:3:00