Not into basketball? Get into the tournament spirit anyway with these challenging full body exercises inspired by the sport
Regardless of whether or not you have skills on the court—or, for that matter, even know the rules of the game—you can still train like a baller with this total-body, basketball-inspired workout. With moves that capture the spirit of everything from lay-ups and cross-body passes to traveling the court and hanging from the rim, these exercises are specifically designed to challenge your body and help you get your game face on.
Total Time: up to 45 minutes
1. Down and Back
Place two cones about 12-15 feet apart. Start by standing behind one cone as you face the other. As quickly as possible, sprint to the second cone.
Once you’ve reached the second cone, quickly backpedal, returning to starting position. Continue moving as quickly as possible between cones.
2. Rotating Power Slams
Stand with feet hip-width apart and rise up onto toes, holding medicine ball with both hands overhead, arms fully extended.
Shift hips down and back, bending knees as you explosively slam medicine ball into the ground outside of the left foot, rotating the torso. Allow ball to bounce back into hands and repeat sequence to opposite side.
6-8 per side
3. Cross-Body Lunge
Stand holding medicine ball overhead with arms extended. Step out to the left with the left foot to perform a lateral lunge, sitting hips back and bending left knee, keeping ball in front of chest.
Press off left foot and step it across the body in front of right foot, performing a forward lunge at a 45-degree angle, extending arms and medicine ball out in front of the body at shoulder height. Return to starting position and repeat sequence.
8-10 per side
4. Alternating Single-Arm Swings
Stand with feet hip-width apart and grasp handle of kettlebell in right hand using an overhand grip. Hinge at the hips as you draw the kettlebell back between the legs.
Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height. Once at shoulder height, release the kettlebell momentarily mid-air to switch hands, so the kettlebell is now in the left hand. Continue alternating hands.
8-10 per arm
5. Unstable Mountain Climbers
Position a medicine ball directly below chest and place hands on top of the ball. Extend legs with toes on floor, assuming a plank position. Keeping core engaged, draw right knee into chest.
With control, quickly switch sides, stepping back with right foot while drawing left knee into chest. Continue alternating sides.
6-8 per leg
6. Toes to Bar
Grasping the bar using an overhand grip, start by hanging in an extended position with feet lifted off of the floor.
With core engaged and upper body stable, draw toes up toward the bar, keeping the legs extended or bending the knees as needed. Lower back down for one rep.
7. Lunging Layup
Begin in low lunge position with right leg extended back and left knee bent at a 90-degree angle and hands on either side of left foot.
With core engaged, exhale and jump straight up, driving right knee forward, while simultaneously extending right arm up in the air, flexing wrist. Return to starting position, then quickly jump switch feet to repeat on opposite side.
6-8 per leg