The big day is finally here: Your ANTELOPE.SUIT has arrived, and you are ready to get fit with it and build muscles and strength. So that you can now use your suit perfectly, you get total expertise from us. Tennis player Sophia Bergner has created an efficient YouTube workout for us. In this course tennis exercises for beginners awaits you, which you can train with the EMS suit from ANTELOPE. You’ll feel your way up to EMS training week by week and increase with the workouts within 6 weeks. This will get you ready for the match – it works just for anyone who regularly works out on the tennis court as it does for fitness enthusiasts who just want to have fun.
EMS in tennis training: How Sophia got fit
Sophia is a fitness trainer, teacher and semi-professional tennis player. She has been training with ANTELOPE since last year. We accompanied her simultaneously in a case study and checked after ten weeks how her fitness changed. The result: Sophia gained significant strength within a very short time during the season without being limited in her mobility. Sophia also observes clear advantages within her tennis career: „In the match, I realized: I have strength, I have good balance,” she describes. “I’m also definitely fitter when I use the suit to recover after a day of competition.“
Learn more about Sophia’s performance boost
EMS suit in tennis training: ANTELOPE is proven to make you strong for the match:
Do you want to work out like Sophia?
Then take the challenge in the workout series she created for ANTELOPE. You’ll receive tennis exercises for beginners that will get you fit for the match.
Tennis exercises for beginners: fitness videos with EMS workout via YouTube
Over the next six weeks, you’ll get to know your body in a whole new way. Our YouTube course “Fit with Sophia” is specially designed for training with the EMS suit from ANTELOPE. Here’s how it works:
- We’ll share six workouts with you, every week a new video is being released.
- You should work out with each of these videos twice within seven days.
- The course is designed for you to increase slowly. It starts off less intense and then gets harder.
- Your EMS workout lasts only ten to twenty minutes each time. But the exercises are tough. EMS training is short, but still as strenuous as a challenging workout in the gym. Thanks to the efficient electrostimulation of your ANTELOPE.SUIT, you save a lot of time.
For whom is the course suitable?
Tennis players – and other sports enthusiasts who want to train their fitness.
Please note that the course is in German.
This is what awaits you in the "Fit with Sophia" class:
Week 1:
Start slowly with your EMS training. In ten minutes, you’ll do a moderate full-body workout in two rounds:
Exercise 1: Slow Squat
Exercise 2: Upper Body V Arms
Exercise 3: Glute Bridge
Exercise 4: All Fours Position
Week 2:
Increase your training’s intensity:. In 15 minutes, you’ll complete six exercises twice that work your whole body:
Exercise 1: Squat with Abduction (both sides)
Exercise 2: Alternating Lunges (to the front)
Exercise 3: Lat Pull standing
Exercise 4: All Fours Position (extended leg tap)
Exercise 5: Donkey Kicks
Exercise 6: Push-Ups
Week 3:
Now you can for sure do 20 minutes of training. In the beginning, we focus on the lateral core and rotation exercises. The perfect preparation for your next matches!
Exercise 1: Squats with Heel Lift
Exercise 2: Lunges right, front then sideways
Exercise 3: Lunges left, front then sideways
Exercise 4: Squat with Jump
Exercise 5: Bent Over Row
Exercise 6: Plank to Elbow Plank
Exercise 7: Superman (arms and legs up)
Exercise 8: Crunches
Exercise 9: Russian Twist
Week 4:
Half done! In two rounds you train your muscles from the neck to the calves with squats, planks and Russian twists:
1. Exercise: Squats with Heel Raises
2. Exercise: Lunges to the right, front to the side
3. Exercise: Lunges on the left, front to the side
4. Exercise: Squat with Jump
5. Exercise: Bent over Row
6. Exercise: Plank to Elbow Plank
7. Exercise: Superman (arms and legs up)
8. Exercise: Crunches
9. Exercise: Russian Twist
Week 5:
We will make you sweat again: The planks and bridges in the EMS suit will give you proper abs. You train 5 sets of 2 exercises, which are repeated twice. This is how you build muscle strength and endurance – you prepare yourself perfectly for the match and generally increase your fitness:
Set 1: Walk Down to Plank; Squats with Abduction
Set 2: Push-ups; Squat Jumps
Set 3: Plank with Mountain climbers; Lunges
Set 4: Plank; Power Lunges
Set 5: Glute Bridge; Cross Crawl
Week 6:
Only two more workouts and you’ve made it. At the end, it will be really exhausting. But you’ve trained hard for it and you’ll master the challenge! Again, you train 5 sets of 2 exercises. These are repeated twice again. Feel how the dynamic movements get you fit for tennis or the next big challenge:
Set 1: Squat to Sumo Squat; Quickstep (out-in)
Set 2: Jump Squats; Lunges with Rotation
Set 3: Side Lunges; Skater
Set 4: Burpees; Push-Ups
Set 5: Hip extensor with triceps; Cross Crunch
Looking for advanced tennis exercises?
You are already a pro and want more? If so, we recommend the EMS training with Sophia on our YouTube channel. There you‘ll find dynamic but also static strength exercises such as squats, lunges and quick steps. This 20-minute workout will make even tennis pros break a sweat.
