The Madness Continues!! March Madness that is. I hope that you all took a daily time out last week to hit the court for my 20-minute March Madness B-ball workout.  If you didn’t, you missed out on some good fit fun! Don’t fret — today we are kicking of the second half of the 2 week challenge. Grab a basketball and maybe even a friend and hit the pavement for Workout Number 2! You might not make it to the pros, but you can definitely tone that bod and improve your agility with this daily workout!

Looking for Week 1’s workout? Find it here.

 
Workout 2:10 exercises, each done for 1 minute. repeat circuit 2x  = 20 minutes

1. Live Ball

Begin standing with the ball between your hands at your chest. Step back into a lunge with your right foot in front, right knee stacked over your ankle and your right thigh parallel to the floor. Extend your left leg out straight behind you and push through your heel. Pass the ball under your right inner thigh. Swiftly rise up and bring your left foot all the way to the front of your body and outstretched parallel to the floor. Extend the ball straight out in front of you with your arms parallel to your left leg. Return to starting position. Repeat on the opposite side.

2. Free Throw Squat Jump

Begin standing with your feet hip distance apart, bend knees into a small squat. This is your start position. Bounce your ball once, grab it then jump off the ground as high as you can. Try to throw the ball overhead as you jump.  Repeat.

3. Jump Ball Jack

Begin standing upright, holding the basket ball, legs together. Begin to perform a jumping jack. As you jump the legs out reach the basketball upward, as you jump the legs together bring the ball back to the chest. Next time reach the ball forward and back to the chest.

4. Revolving Blind Pass

Begin standing about four feet from a wall, with your right side toward the wall. Stand with your feet hip distance apart, knees slightly bent and the ball between your hands at your chest. This is your start position. Push through your right toe and pivot left as you throw the ball against the wall. Catch the ball and return to starting position. Repeat. Switch side after 30 seconds.

5. Core Pass

Begin lying on your back with your legs extended and your hands overhead holding the ball between your palms. Engage the core, floating the chest and head off the ground along with both legs. This is your starting position. Now draw your legs straight up and lift your torso to pass the ball from your hands to your feet. Return to your starting extended position with the ball between your feet. Draw your legs and torso up once again to pass the ball back to your hands and lower to your starting position. Repeat.

6. Crossover Dribble Lunge

Begin standing holding your basket ball. Step your right foot forward into a lunge, front knee over ankle. Toss the basket ball under front thigh and then press into the front foot to return to standing. Alternate lunges.

7. Fast Break

Begin standing holding on to your basket ball. Step your left leg behind you, and diagonal into a side skater. Legs are slightly turned out. Lower the chest, reach ball outside the front leg. This is start position. Now press into your feet to jump up while reaching the ball overhead like you are taking a shot. Land and immediately jump into a skater on the opposite side with right leg behind and reaching ball to opposite side. Repeat.

8. Backcourt Burpee

Begin in a low squat with the ball between your palms at your chest. Place ball on the floor by your feet. Grip the ball and balance your hands on it. Brace the core, press into the hands and jump the legs back to a plank position. Jump your feet back toward your hands and press into the glutes to stand reaching arms and ball to the sky. Repeat.

9. Full Court Press

Begin in plank position, hands shoulder distance, feet hip distance and core braced. Place the ball under your right palm. Bend your elbows and complete a push up. At the top of your push up roll the ball to your left hand and take the opposite hand position with your left palm on the ball and your right palm on the ground. Push up once again. Repeat.

10. Playmaker Pike

Begin in a plank position with your feet balance atop the ball. This is your start position. Brace the core and press into arms as you roll the ball under your feet and draw your legs toward your chest – making a pike with the body. Hold for a moment drawing the tummy in tight, then with your feet roll the ball out and away into the plank position. Repeat.