Squash is a fast-paced sport that requires a high level of hand-eye coordination, quickness and strength. The squash workout program trains the sport-specific muscles to increase athletic performance. Exercisers using this squash fitness training routine also reap the benefits of more muscle tone and improved endurance. The squash workout also functions as a racquetball workout because although the two sports are unique, they use the same muscles.

Squash Resistance Bands Arms Workout

The squash fitness training program includes three workouts. Each squash workout is meant to be completed once a week. The first workout is the resistance band arms workout. It consists of four exercises, three with resistance bands and one with no equipment. A major benefit of this workout is people can perform it at home or when traveling.

The three band exercises are done in two sets of 15 to 20 reps. This higher repetition range includes the muscular endurance in the biceps, triceps and forearms so they fatigue more slowing during matches.

The final exercise is arm circles. The arm circles work the rotator muscles and improve range of motion.

Squash Superset Upper Body Workout

The second squash fitness workout includes nine strength training exercises that strengthen the chest, back, biceps, shoulders, and triceps. Exercisers perform all exercises in two sets of 10 to 12 reps. This moderate rep range should improve muscle tone and strength in the upper body.

The workout also begins with five minutes on the elliptical trainer to warm up. A benefit of using the elliptical trainer machine is that it has the moving pedals and the moving arms so it better warms up the upper body than other machines. Some of the exercises in this workout require access to weight machines so it is best to do this workout at a gym.

Squash Full Body Workout

The first two workouts focus on the muscle groups most needed for squash fitness. However, the lower body is active in squash playing. Strong legs help players lunge, side step, run forward, and quickly job backwards to get to the ball. Therefore, the third workout in the squash workout program is a full body routine to both continue to strengthen the upper body and involve the lower body.

This workout begins with five minutes of stationary bicycling to warm up the body, particularly the legs. Exercisers then perform two sets of 12 to 15 reps for each of the 12 exercises in the squash workout.

The workout combines machine exercises, free weight exercises and bodyweight exercises so most people will need a gym membership to use this workout. Machine exercises such as machine flyes, leg extensions, seated leg curls, wide-grip lat pulldowns, and calf presses are difficult to replicate without machines.

The squash workout program does not include cardio exercises because it assumes that people are playing squash three to four times per week. Anyone not playing regularly should add 20 to 30 minutes of cardio exercise to their strength workouts. This could include running on a treadmill, cycling or using an elliptical trainer.