Detailed instructional outline by @PickleballPhil
For those of you where Sunday is a day of rest and you choose to not exercise, please plan on doing Jonny’s workout on Monday in addition to Monday’s challenge. I will be doing that and know that Monday morning I will be dying!!
Wow have we been able to really be blessed so far from these individuals who have taken their fitness and their games to the top level. When I was talking about this with Jordan I don’t know if I thought it would be this beneficial for me…and here we are on Day 5 and I am LOVING it! I love seeing what these players have done for their game and their fitness!
Remember that as you are doing this pay attention to when you are doing it. Be consistent and make it happen during a routine that you already have built into your day!
1. What are we doing
Setting aside ANOTHER 19 minutes to complete ANOTHER awesome challenge! We do this in order to grow together as a community and build habits that are going to keep us moving forward towards our ultimate goals! We are so blessed to have Jonny Pickleball instructing us today in what I would say is going to be the most difficult challenge yet regarding cardio. This is HIIT to the max. Also, my calves are going to be burning!
2. Why it works
HIIT training is very common in the world of exercise. I love HIIT and prefer it because I like to focus for a short amount of time, then get a quick rest and go back at it. Jump roping is really hard for me and the more I see these players utilize it, the more I am planning on making it a part of my workout schedule.
3. How it relates to pickleball
Pickleball is known for its low impact on the body and the slow paced when compared to tennis. So why do we need to have increased cardio!? For me, the higher up in skill you go, the more you have to have cardio. Those long points where you are running all over the place trying to get the ball back require your lungs to be in tip top shape. I love jump roping and what It can do for your explosiveness and how difficult it can be. Another reason for this awesome drill is endurance. Those long tournament days where you are playing upwards to 10 matches in a day (opportunity bracket) you need to have endurance to keep yourself from getting tired too quickly. I think this is going to be another one of my favorite drills to do when I want to work on my cardio.
4. Outline & Demonstration
Activities:
- Box jump - Jump rope for 1-minute straight
- Pushups - 30 seconds (as many as you can do)
- Squats - 30 seconds (as many as you can do)
- Jump roping - 30 seconds (as quickly as you can)
Activity Modifications:
- run in place, soft jump on the grass or carpet, squats
- leaning against the counter pushups
- sit to stand from a chair
- same as 1 **
5. Go & Do - Return & Report
Review how this fits in your day, ALWAYS! Sometimes it takes multiple times of your routine to find out what you are willing to do consistently. Now, reply to this post and put your proof you completed the challenge! This is a GREAT video challenge for all of us to do that will help us improve our lives and ultimately work together towards a greater goal!
So then I tried push ups from my knees, and actually surprised myself with some success. I’m going to add these to my daily routine to try to help strengthen my arms and shoulders. Thanks Jonny Pickleball!
