A huge part of my youth and 20's was spent either playing or coaching basketball. Â One thing I have learned from playing and coaching is you get to be in phenomenal shape. Â Some people only like to play sports to workout because it is more fun for them. Â Others prefer to not spend hours on the treadmill because their knees are not what they used to be from all the years of playing sports. Â So what is someone to do when they want to play a team sport but either don't have the opportunity to do so? Â Here is a great basketball inspired workout to help motivate you to get back in the game!
Basketball Inspired Workout
Repeat 1-3 times
- Side Shuffles- Â This is where you shuffle between two cones or lines staying low in a squat position. Â Move as fast as you can. Â Note you don't have to touch your hand to the ground, your foot is fine.Â
- Push-ups-Â Most people know how to do a push-up just remember to touch your chest to a tennis ball on the ground & push yourself back up.Â
- Wall Taps-Â Jump upwards to the top of a doorway as you are trying to hit a certain mark. Â Quick hops up and down will not only get your heart rate up but work those legs.Â
- Wall Sit-Â Lean your back against the wall and legs bent at 90 degrees and hold up to 1 minute.Â
- Spiderman Crawls-Â March the hands out in front of the shoulders as you bring one foot up to arm pit. Â Then walk the other foot forwards as you slide upwards. Â
- Killers-Â Find 4 sets of lines to run between or walk quickly between if your not a runner anymore. Â You will run to the first line then run back to your starting point. Â Then run to the second line & back to starting point, then 3rd line & starting point and finish with your 4th line and run back to the start. Â Repeat this pattern 1-5 times if you wish.Â
- Walking Lunges-Â Perform a lunge making sure you knee doesn't go past the toe & walk the other foot in front. Â Keep walking forwards making sure you hit the 90 degree mark with both legs.
- Speedy Feet to Burpees-Â Moving your arms back and forth, start moving your feet staying on your toes every 5 seconds perform a burpee dropping your chest to the ground and then jump your feet to your hands & jump back up to your toes. Â Perform speedy feet again for 5 seconds then back to burpees.
- Tabletop Crunches-Â Lying on back legs in tabletop crunch upwards working abs & slowly lower back down.
- Plank-Â Hold body in plank position on forearms & toes. Â Squeeze your glutes & hold 20 seconds-1 minute.
Pyramid
*Repeat round 1 of each exercise for 20 reps, repeat round 2 for 15 reps and finish round 3 with 10 reps
- Jump Squats-Â Squat low & jump upwards to toes & end back in squat form.Â
- Plyo-Push-ups-Â Â In push-up position perform push-up down on your up position push body upwards into air clap if you want and repeat another push-up.Â
- Split Jumps-Â In a lunge position jump up & switch other leg in front. Â Trying to stay low keep alternating legs into lunge position.
You can do this workout if you want to harness your inner athlete once again. Â Though after doing the workout you might remember your glory days slightly differently and realize your current workouts are suiting you just fine. Â If you were an athlete you will remember the practices where coach was having a rough day and you ran and ran and ran. Â So if you need that extra push think about hiring a trainer they will give you that extra umph when you think you have hit your last leg. Â Good luck and have fun with the basketball inspired workout!
If you want to train like an athlete the above workout is a great start.
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