The US Open is in full swing (ha!), and while you might not be able to play on the courts of Arthur Ashe Stadium, you can do the following moves to get ripped like Nadal, Sharapova and the rest of tennis’s greats. This workout is based on Crunch’s Ripped Rotation class, where participants work on strength, stability and coordination to get them ready for racket sports. Do 10 reps of each exercise and then repeat on the opposite side. If you don’t have access to a Smart Bell, a dumbbell, medicine ball or even a milk jug can be used.
1. Ferocious Forehand:
Begin standing with feet hip width apart holding the Smart Bell in both hands. Bend at the knees and lower down into a “ready” squat position. Rotate your upper body to the right while simultaneously drawing the Smart Bell back to the right with the right hand. Then, swing the Smart Bell back to the starting position as if you were striking a forehand.
2. Brutal Backhand:
Begin standing with feet hip width apart holding the Smart Bell in both hands. Bend at the knees and lower down into a “ready” squat position. Rotate your upper body to the left while simultaneously drawing the Smart Bell back to the left with both hands. Then, swing the Smart Bell back to the starting position as if you were striking a backhand.
3. Grand Slam Serve:
Begin standing while holding the Smart Bell in the right hand behind the body. Swing the Smart Bell up overhead and then down in front of the body as if you’re swinging through a serve.
4. Vicious Volley:
Begin standing in “ready” position with knees bent, holding the Smart Bell in both hands. Rotate the body to the left and bring the Smart Bell down, a foot off the ground. Twist the body up and to the left as you simultaneously bring the Smart Bell up overhead. Reach the Smart Bell as high up as you can and then bring it back down to starting position.
5. 5th-Set Squat:
Begin standing with feet hip width apart holding the Smart Bell in both hands. Bend at the knees and lower down into a low squat while dropping the Smart Bell between the legs. Explode up to standing while simultaneously bringing the Smart Bell up overhead.
