March Madness Workout

February 16, 2018

Get Ready for March with a March Madness-Inspired Workout!

Columbia Association personal trainer Michele Fox walks you through some basketball-influenced moves to help you prep for a great March — no matter what activity you’re participating in! Click here to view the workout.

Basketball plank and push-up

  • Begin in a kneeling position and place both palms on a basketball.
  • Slowly shift your weight forward until your shoulders are positioned over your hands and press up into a plank position with toes on the ground (or keep your knees on the ground).

  • Keep your core engaged and head in alignment with your spine. Slowly lower your chest toward the basketball, keeping elbows close to the sides of your body.
  • Press up, returning to your starting position.

Unstable Basketball Mountain Climbers

  • Begin in a kneeling position and place both palms on the basketball.
  • Slowly shift your weight forward until your shoulders are positioned over your hands, and press up into a plank position with toes on the ground (or keep your knees on the ground).

  • Keeping your core engaged, draw one knee into your chest. With control, quickly switch sides, stepping back with the foot while drawing the other knee to your chest. Continue alternating sides.

Knee Ups

  • Standing tall, holding the basketball in both hands, pull your knees up one at a time toward your chest.

  • Tap the ball to your knee on the alternating side.

  • Increase your rotation and/or speed up the movement, turning it into a jog-in-place.

Squat and Shoot

  • Stand with your feet slightly wider than hip-width distance apart with your knees slightly bent. Hold the basketball in your hands close to your body.

  • Shift your weight into your heels, push your hips back and bend your knees as you squat, lowering down until your thighs are parallel to the floor.

  • Slowly press through your heels as you straighten your legs and rise up to a standing position, pressing the basketball above your head as you straighten your arms.

  • Complete the move by rising up onto your toes before lowering back down to your starting position. Turn the rise up into a jump and/or increase your speed while maintaining your form.

Side Lunge

  • Beginning in a standing position, alternate lunges side-to-side with the ball in front of you.

Don’t forget that safety should always be your first priority when working out. Please contact us at Group.Fitness@ColumbiaAssociation.org with any questions.

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