Workout of the Week: A Basketball Style Workout

In the spirit of the NBA Finals here is a short basketball workout that requires no equipment. That’s right, you don’t even need a basketball. You could also incorporate these moves individually into your existing workout routine.

Full Court Sprints – Find an open grassy area and do short sprints of about 40 yds. Since this is the first exercise use it as a warm up. Start off slow on the first few sprints and slowly build up so you are going full speed on your last sprint. Do 6 sprints total.

Bunny Hops – Small jumps on the balls of your feet like you are jumping rope. Jump for 1 minute and repeat for a total of 3 sets.

Squat and Jump – Raise your arms as you jump like you are dunking a basketball. Try sets of 10 with a short rest between sets. 3 sets for a total of 30 jumps.

Side Shuffels – Squat low and shuffel side to side 10 feet in each direction like you are guarding when playing basketball. Do it for 1 minute. Repeat the drill 3 times.

Line Drills – This exercise drill should be familiar to some and it’s a great way to finish your workout. You will need some open space to run. Mark your area with a starting line and then a second, third, and forth line beyond that. A good idea is to use small cones as markers for each line. Each line or cone should be about 10 yards or meters apart. Start by sprinting and touching the first cone and returning your starting line. With no rest you turn and sprint to the second cone and then sprint back to the starting line. Repeat for the third and finally fourth cones. When you get back to the starting line after touching the fourth cone you can rest. Repeat the drill for a total of 3 sets.

This workout should take you about 30 minutes or less if you go really fast and it’s sure to burn a lot of Calories.

how to do a line drill

Related posts:

1. A Bodyweight Workout Not Only For Abs and Core, but Full Body
2. The TT Abs Bootcamp Workout and the Big 7 Fat Burning Circuit
3. Ways to Change Your Workout Routine in the Gym
4. Consider Adding Sprints to Your Weight Management Program
5. Burning Calories Is Easy…