30-Minutes a Day!

30 Minute Workout Routine

By Samson Dubina

There might be days that you can practice really well. There might be other days that you are working late or swamped with homework. Regardless of your schedule, you should be able to fit in a 30 min home workout on a daily basis (5 days/week). The things that you are learning in table tennis are going to be much easier to implement in your game if you are strong, fit, and flexible. These home workouts seen below can be done at the Samson Dubina Table Tennis Academy or at home! I strongly recommend doing them in the morning before work/school. Your productivity and concentration and manageable stress level will be much better after working out!

See the following 6 workouts that I personally do. As always, please consult your physician before beginning any exercise program!

Workout #1 (30 min)
5 min of dynamic stretching/light jogging
15 minutes of sprints
200 yards (15 total sprints) with a short walk between sprints
2 min of line jumps
2 min squat
2 min line jumps
2 min squat
2 min line jumps
2 min squat
2 min line jumps

Workout #2 (30 min)
5 min of dynamic stretching/light jogging
3 min ladder training
1 min building planks
1 min frog jumps
3 min ladder training
1 min building planks
1 min frog jumps
3 min ladder training
1 min building planks
1 min frog jumps
3 min ladder training
1 min building planks
1 min frog jumps
3 min ladder training
1 min building planks
1 min frog jumps

Workout #3 (30 min)
5 min of dynamic stretching/light jogging
25 minutes of jogging (moderately fast pace)
outside or stairs or treadmill

Workout #4 (30 min)
5 min of dynamic stretching/light jogging
15 curls
15 military press
15 pushups
15 lunges with dumbbells (15 each leg)
15 squats with dumbbells
15 curls
15 military press
15 pushups
15 lunges with dumbbells (15 each leg)
15 squats with dumbbells
15 curls
15 military press
15 pushups
15 lunges with dumbbells (15 each leg)
15 squats with dumbbells

Workout #5 (30 min)
5 min of dynamic stretching/light jogging
1 min forward plank
1 min R side plank
1 min L side plank
1 min forward plank
1 min R side plank
1 min L side plank
1 min forward plank
1 min R side plank
1 min L side plank
1 min forward plank
1 min R side plank
1 min L side plank
2 min wall-sit
1 min pushups
2 min wall-sit
1 min pushups
2 min wall-sit
1 min pushups
2 min wall-sit
1 min pushups
Workout #6 (30 min)
5 min of dynamic stretching/light jogging
1 min building planks
1 min frog jumps
1 min flutter
1 min heel raises
1 min lunge jumps
1 min building planks
1 min frog jumps
1 min flutter
1 min heel raises
1 min lunge jumps
1 min building planks
1 min frog jumps
1 min flutter
1 min heel raises
1 min lunge jumps
1 min building planks
1 min frog jumps
1 min flutter
1 min heel raises
1 min lunge jumps
1 min building planks
1 min frog jumps
1 min flutter
1 min heel raises
1 min lunge jumps