Live from the FED Cup in Minsk, Mike sends you the first Tabata-style workout! Basti, the sparring partner of our FED Cup girls, demonstrates the four challenging exercises for a strong core. No excuses – you can do these exercises anywhere – you don't need any equipment, just your own body!
Please warm up briefly before your workout; about 5 minutes should be enough: either a little jogging, exercise bike, skipping rope or jumping jacks.
The prerequisite for these exercises is that you perform a proper plank , meaning your abs and glutes are just as engaged as your legs. Your feet should be approximately shoulder-width apart. Your hands should be positioned directly under your shoulders. Make sure you don't shrug your shoulders towards your ears, but rather pull your shoulder blades back and away from your ears. We'll begin the first four exercises in this stable plank position:
Start in a clean support position with your core engaged (tense). Now, move your hands slightly forward from the starting position and then back again, maintaining a clean support position throughout.
Practice for 20 seconds – rest for 10 seconds – practice for 20 seconds – rest for 10 seconds
Back into the support position. Right hand touches the left shoulder - back into the support position - left hand touches the right shoulder - alternating continuously.
Practice for 20 seconds – rest for 10 seconds – practice for 20 seconds – rest for 10 seconds
The starting position is again the plank. Draw your left knee towards your left elbow and then return it to the starting position. Repeat on the right side and then switch sides.
Practice for 20 seconds – rest for 10 seconds – practice for 20 seconds – rest for 10 seconds
Get into a plank position. Rotate your torso to the left, extending your left arm into the air. Your gaze follows your arm. Return to the plank position. Then repeat on the right: rotate your torso, raise your right arm, and follow your arm with your gaze.
Practice for 20 seconds – rest for 10 seconds – practice for 20 seconds – rest for 10 seconds
You should practice the four exercises in Tabata style: 20 seconds of exercise, 10 seconds of rest, 20 seconds of exercise, 10 seconds of rest. Then move on to the next exercise.
Complete all four exercises and then start again with exercise 1. Do this for 8 rounds if possible . One round takes approximately 4 minutes, so the entire workout with 8 rounds takes about half an hour.
To train really effectively, you should do the exercise 3 times a week. Mike's suggestion: Monday, Wednesday, Friday.
A huge thank you to Mike and Basti, who, despite the hectic pace of the FED Cup in Minsk, didn't forget to send us the first Tabata!
But you can also win something from us, because we don't just want to make you sweat – we also want to offer a small reward for your motivation and perseverance: among all those who send us their questions or an action shot of their preparation, we will be raffling off two hand-signed books including a HEAD surprise from Steph, as well as two copies of Mike's new book Fitter-Stronger-Slimmer – the perfect little reward for you couldn't be more fitting!
Join us by April 30, 2018. Just ask our coaches a question or send us a workout picture of yourself or your team – that's all! Use our channels for this:
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