skip to main content

Basketball-Inspired Home Workout

While March may not always bring spring weather our way, it’s guaranteed to bring basketball. Even if you’re not a fan of the game, it’s hard to deny that it’s everywhere this time of year. Join the madness by taking part in this basketball-inspired workout during the games, and I promise you’ll have a blast.

Stand up with your feet wider than shoulder-width distance apart. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Touch your elbows to your knees with the basketball in front of you. With your weight in your heels, push yourself up to a standing position while lifting the basketball above your head.

Lie down on your back and place the sole of the right foot onto the basketball and your hands down by your sides. Lift your left leg toward the ceiling. Pressing your foot into the ball, lift your hips to the ceiling while keeping all of your weight on your right foot and shoulders. Hold for a moment in this bridge position before slowly lowering back to the floor.

Begin this move by holding the ball at your chest and standing with your feet together. Step forward with your left foot and lower into a lunge. While you are lunging, pass the ball under your left thigh from your right hand to your left. Press through your left heel to quickly return to standing, returning the ball to your chest with both hands. Repeat with your right leg, passing the ball from left to right.

Get into position by lying on the floor with your feet together and your knees bent. Sit up so that your back and thighs form the shape of a V. Hold the basketball out in front of you, keeping your arms and back straight. Explosively twist your torso as far as you can to the left, then reverse the motion and twist as far as you can to the right.

Lie down on your back with your legs in the air, toes pointed toward the ceiling, holding the basketball straight up over your chest. Engage your abs to press your lower back into the floor while lifting your upper body off of the mat. Continue lifting higher off the mat, reaching the ball toward your ankles. Pause for a moment and then lower your upper back again, stopping before you make contact with the floor.

Lie face down on the floor with your arms stretched out in front of you, holding onto the basketball. Slowly raise your arms and legs up as high as possible, engaging your back muscles. Hold this position for a moment before lowering your arms and legs back down to the floor.

Get into a plank position with a basketball under one hand. Lower your chest to the floor to perform a push-up and then roll the ball to the other hand. Continue completing push-ups and passing the basketball back and forth. You can modify this by dropping to your knees, just as you would with a traditional push-up.