8 Week Pickleball Fitness Challenge

Here's how the challenge works:

  • A new workout will be posted every Sunday Night.
  • A printable list of the exercises will be sent via email.
  • Each workout will be 30 minutes in length.
  • There will be some type of workout daily. This includes stretching and recovery workouts.
  • As long as your physician is ok with you playing pickleball, you needn't worry about your current level of fitness. I'll provide modifications to the routines.
  • If you haven't signed up for the text accountability program, text the word Pickleball to 41259.

Prepping For The Program

Prep Video-Overview

Watch this video to learn how the challenge is structure and what to expect.

Prep Video-Equipment

You don't need any special equipment, but if you're looking for ways to enhance your workout try these common household items. 

Prep Video-Timer

Here are step by step directions to help you set up an interval timer. Start by downloading the FREE version of Gymboss to your phone. Apple Link or Android Link

DAILY WARM-UP

Each workout starts with a warm-up. Here are some suggestions.

Daily Cool-Down Stretch

After your workout, use static stretching to encourage muscle recovery. Spend at least 5 minutes stretching. Here are some suggestions.

Recovery Stretch

On active recovery days, make sure to warm-up. Take a walk, go for a bike ride, or use the daily dynamic warm-up to heat up the body prior to stretching.

Neck Stretch

Diagonal Neck Stretch

Wrist

    • Rotate
    • Fist Down
    • Open Hand Up

Rotational Chest Stretch

Superman Arm Circle

Hip Flexor Stretch

Inner Thigh

90/90 with a Reach

Figure 4 Hip Stretch

Calf Stretch

Workouts

Week 1

After You Warm-Up

1 Min Shuffle Dink

1 Min Lateral and Front Raise

1 Min Squats

1 Min Chops

1 Min Windmill

1 Min Rest

Repeat 3x

Cool Down if this is your last workout of the day. If you plan to play pickleball afterward, stretch.

Week 2

After You Warm-Up

1 Min Split step drill

1 Min Upper Body
30 seconds bent over flies
30 seconds high curls

1 Min Glute Bridge

1 Min Dead bug

1 Min Planks Rocks

1 Min Lateral Balance

Repeat 3x

Week 3

After You Warm-Up

1 Min Figure 8 drill

1 Min Upper Body
30 seconds shoulder press
30 seconds bent over row

1 Min Lower Body
30 seconds kettle bell swing
30 seconds goblet sumo squat

1 Min Hollow Holds

1 Min Balance to the Wall Touch

Repeat 3x

Week 4

After You Warm-Up

1 Min V Split Step drill

1 Min Upper Body
30 seconds skull crushers
30 seconds modified skull crushers

1 Min Lower Body
20 seconds toes forward calf raise
20 seconds toes out calf raise
20 seconds toes in calf raise

1 Min Core
30 seconds superhuman
30 seconds in and out plank

1 Min Balance
30 seconds alternating Heisman
30 seconds alternating punches

Repeat 3x

Week 5

After You Warm-Up

1 Min Square with Split Step

1 Min Upper Body
30 seconds lateral raise
30 seconds high row

1 Min Lateral Lunge Step Out

1 Min Knee to Elbow Hold
30 seconds each side

1 Min Rotational Wall touch
30 seconds each foot

Repeat 3x

Week 6

After You Warm-Up

1 Min High Side Step

1 Min Upper Body
20 sec palm-up wrist curls
20 sec palm-down wrist curls
20 sec wrist rotation

1 Min Dead lifts

1 Min Side Plank
30 seconds each side

1 Min Single Balance-Rotate The Hand Away from the body
30 seconds each foot

Repeat 3x

 

Week 7

After You Warm-Up

1 Min Fast Feet Forward

1 Min Upper Body
30 sec push press
30 sec bicep curl

1 Min Reverse Lunge

1 Min Core
30 sec Bear Plank
30 sec Side Plank Crunch

1 Min Single Leg Deadlift-Heal leads the movement
30 seconds each foot

Repeat 3x

Week 8

After You Warm-Up

1 Min Lateral Front Step

1 Min Upper Body
30 sec Arnold press
30 sec hammer curl

1 Min Suitcase Squats

1 Min Standing Bicycle

1 Min Single Balance with rotation overhead
30 seconds each foot

Repeat 3x