Custom Tennis and Soccer Workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Arm Circle | 2 | 15 reps |
| 3 | Shoulder Roll | 2 | 10 reps |
| 4 | Cat Cow and T-Spine Rotation | 1 | 20 reps |
| 5 | Bench Press (Barbell) | 4 | 8 reps |
| 6 | Bent Over Row (Barbell) | 4 | 8 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 8 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 9 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 10 | Dip (Bodyweight) | 3 | 10 reps |
| 11 | Plank | 3 | 1 min |
| 12 | Russian Twist | 3 | 20 reps |
| 13 | Hanging Leg Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Hip Circle | 2 | 10 reps |
| 3 | Ankle Mobility | 4 | 5 reps |
| 4 | Squat (Bodyweight) | 2 | 10 reps |
| 5 | Squat (Barbell) | 4 | 8 reps |
| 6 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 7 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 8 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 9 | Calf Raise (Bodyweight) | 2 | 15 reps |
| 10 | Seated Calf Raise | 2 | 15 reps |
| 11 | Hanging Leg Raise | 3 | 12 reps |
| 12 | Ab Rollout | 3 | 12 reps |
| 13 | Side Plank | 6 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 5 min |
| 2 | High Knees | 2 | 20 reps |
| 3 | Butt Kicks | 2 | 20 reps |
| 4 | Side Lunge | 2 | 20 reps |
| 5 | Hip Opener | 2 | 10 reps |
| 6 | Bouding Explosive Strides 20m | 1 | 3 reps |
| 7 | Sprint 20 30 40 50 | 1 | 3 reps |
| 8 | Ladder Drills 1 Foot | 1 | 3 min |
| 9 | Ladder Drills 2 Feet In Box | 1 | 3 min |
| 10 | Ladder Drills Lateral Steps | 1 | 3 min |
| 11 | Flying Sprint 20 To 30ms | 1 | 4 reps |
| 12 | Depth Jump | 3 | 8 reps |
| 13 | Lateral Cone Drills Shuffle | 1 | 3 min |
| 14 | Box Jump | 3 | 10 reps |
| 15 | Lateral Cone Drills Change Of Direction | 1 | undefined min |
| 16 | Lateral Cone Sprint | 1 | 3 min |
| 17 | Lateral Med Ball Throw | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Arm Circle | 2 | 15 reps |
| 3 | Shoulder Roll | 2 | 10 reps |
| 4 | Cat Cow and T-Spine Rotation | 1 | 20 reps |
| 5 | Bench Press (Barbell) | 4 | 8 reps |
| 6 | Bent Over Row (Barbell) | 4 | 8 reps |
| 7 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 8 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 9 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 10 | Dip (Bodyweight) | 3 | 10 reps |
| 11 | Plank | 3 | 1 min |
| 12 | Russian Twist | 3 | 20 reps |
| 13 | Hanging Leg Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 1 | 3 min |
| 2 | Hip Circle | 2 | 10 reps |
| 3 | Ankle Mobility | 4 | 5 reps |
| 4 | Squat (Bodyweight) | 2 | 10 reps |
| 5 | Squat (Barbell) | 4 | 8 reps |
| 6 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 7 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 8 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 9 | Calf Raise (Bodyweight) | 2 | 15 reps |
| 10 | Seated Calf Raise | 2 | 15 reps |
| 11 | Hanging Leg Raise | 3 | 12 reps |
| 12 | Ab Rollout | 3 | 12 reps |
| 13 | Side Plank | 6 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jog | 1 | 5 min |
| 2 | High Knees | 2 | 20 reps |
| 3 | Butt Kicks | 2 | 20 reps |
| 4 | Side Lunge | 2 | 20 reps |
| 5 | Hip Opener | 2 | 10 reps |
| 6 | Sprint 20 30 40 50 | 1 | 3 reps |
| 7 | Flying Sprint 20 To 30ms | 1 | 4 reps |
| 8 | Ladder Drills 1 Foot | 1 | 3 min |
| 9 | Ladder Drills 2 Feet In Box | 1 | 3 min |
| 10 | Ladder Drills Lateral Steps | 1 | 3 min |
| 11 | Lateral Cone Sprint | 1 | 3 min |
| 12 | Lateral Cone Drills Shuffle | 1 | 3 min |
| 13 | Lateral Cone Drills Change Of Direction | 1 | 3 min |
| 14 | Box Jump | 3 | 10 reps |
| 15 | Depth Jump | 3 | 8 reps |
| 16 | Lateral Med Ball Throw | 3 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Custom Tennis and Soccer Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Custom Tennis and Soccer Workout is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Custom Tennis and Soccer Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
