A Barbora Krejcikova Workout Routine You Can Do at Home
Adapt Barbora Krejcikova's pro off-court training to your living room with a four-pillar circuit that fits a 3m by 4m space using resistance bands, a medicine ball, a jump rope, and a yoga mat — roughly $50–120 total. The routine includes sets, reps, rest intervals, and clear equipment substitutions for renters on a tight budget.
- Duration
- 25 min
- Difficulty
- beginner
If you are trying to build a tennis workout routine like Barbora Krejcikova in a rented apartment, the honest version is not a secret pro program. It is a small-room adaptation: roughly 3m x 4m, about $50-120 in gear, and the same off-court movement logic translated into a corner of your living room.
What Carries Over
The useful part of Krejcikova's public off-court pattern is not the brand name of the machine. It is the movement mix: battle ropes, medicine-ball throws, rowing, airbike work, functional strength, and regular walking. That points to four load-bearing qualities you can train at home without pretending your apartment is a private performance center: rotational power, full-body conditioning, lower-body explosiveness, and core stability. Her public October training log, as aggregated by CelebWell, also leans more toward strength than conditioning, so a strength-heavy weekly bias makes sense even though the exact calendar is not public.
| Pillar | Home equivalent | Why it belongs |
|---|---|---|
| Rotational power | Medicine-ball twists or controlled rotational throws | Keeps the trunk and hips producing force across the body, which is the home version of the rope-and-throw pattern. |
| Full-body conditioning | Band rows plus jump-rope intervals | Substitutes for rowing or airbike work with something a renter can do in place. |
| Lower-body explosiveness | Band squats, split squats, calf raises, and backpack loading | Builds the leg stiffness and push-off quality that tennis asks for on first step and recovery. |
| Core stability | Plank variations, side planks, dead bugs, towel sliders | Trains the brace that lets the rest of the body move fast without leaking force. |
The Four-Pillar Circuit
This version is built for one clear floor space, one mat, and quiet transitions. It fits a 3m x 4m corner if you push the coffee table aside. Run 3 rounds. The whole session usually lands in the 20-30 minute range once the setup is sorted, and every piece keeps the same movement intent as the pro version without requiring a rower, an airbike, or a garage.
| Pillar | Exercise | Sets / reps / rest | Space and gear | Progression |
|---|---|---|---|---|
| Rotational power | Medicine-ball rotational toss or twist-to-press | 3 sets of 6-8 reps per side; rest 30-45 seconds | About 2m x 2m; medicine ball, mat, wall only if the room is quiet and safe | Move to a half-kneeling version, then slightly increase the ball weight. |
| Full-body conditioning | Band row followed by jump-rope intervals | 3 rounds of 12-15 rows plus 30 seconds of rope; rest 30 seconds between moves and 60 seconds between rounds | Door anchor or stable post, about 2m x 1m, jump rope | Use single-arm rows, then shorten the rest, then extend rope intervals to 40 seconds. |
| Lower-body explosiveness | Band squat followed by calf raises | 3 rounds of 8-10 squats plus 15-20 calf raises; rest 45 seconds between rounds | About 1.5m x 1.5m; resistance band, backpack optional | Add a filled backpack, then use a 2-second pause at the bottom of the squat. |
| Core stability | Forearm plank, side plank, or dead bug | 3 rounds of 30-45 seconds of plank work plus 20-30 seconds per side; rest 30 seconds | Mat length only; yoga mat, folded towel, towel sliders if useful | Use a long-lever plank or add a reach to make the brace less forgiving. |
- Use a resistance band for anything that would otherwise need a cable machine or row station.
- Use a folded towel as a slider when the floor work asks for more reach.
- Use a filled backpack when you need more load than bodyweight but do not want to buy a vest yet.
- Buy the jump rope first if you want the cheapest conditioning tool, then add the medicine ball if you still have budget left.
If throwing a ball into a wall is too noisy for your building, keep the rotational work as a fast twist-to-press or a pivot-and-press. The point is the transfer of force from the hips through the trunk, not the drama of the throw.
How To Place It In A Week
A public month that leans more toward strength than conditioning supports a weekly split that does the same. Three strength-heavy sessions for every one conditioning-focused session is a reasonable home model, not a claim about her private programming. If you want the broader week built out around your equipment and space, the site's tiered plan is here: Build a Tennis Home Training Routine That Fits Your Equipment and Space.
That leaves room for the part most home tennis plans forget: skill work. If you want to pair this circuit with forehand practice instead of treating fitness as a separate project, use How to Build a Better Tennis Forehand at Home in 15 Minutes.
What a small equipment investment adds
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How often should you repeat this?
See our recovery and rest reference for citation-anchored rest-interval guidance.
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