Basketball Player’s No Equipment Workout

My son is 13 years old and trains for basketball throughout the week both at the gym and the basketball court.  For the days that he cannot meet with the trainer, here is the one hour workout that he is supposed to follow.  I thought I’d share it with you in case you know someone that is also in training for sports teams.

travis ball

In order to be a good basketball player, Travis needs strength, speed, agility and needs to be able to jump high.  If you are looking for a more basic, no equipment home workout, here is the one that I currently use:  Daily Home Workout:  Great For Vacation  No matter which fitness workout you go with, make sure that you workout on a regular basis.  Before long you will develop endurance and stamina which will carry you through a much longer and vigorous workout session.  It’s never too late to start a fitness plan.  Go slow, ease your body into it and before long, you will be hooked.  It’s such a great feeling to watch yourself progress in terms of strength and especially the need for smaller sized clothing.

Travis’ No Equipment Workout

20  push-ups

30 crunches

1 minute forearm plank

Squat-knee (one leg only) – 20, 10 more with a hop

Squat-knee (other side, one leg only) – 20, 10 more with a hop

Jumping Jacks – 30, 20 power jacks, 10 plyo jacks

High knees – 60

Side Plank – 1 minute

Side Plank (other side) – 1 minute

1 Leg bridge (on back) – 1 minute

1 leg bridge (other side) – 1 minute

Crunches (with knees up) – 30

Lunge-knee (one leg only) – 20, 10 more with hop

lunge-knee (other side) – 20,10

Football run-touch – 1 minute

Squat jumps – 1 minute

Mountain Climbers – 1 minute

Oblique Crunches – 30 (ankle crossed over knee) – crunching up towards knee that is up

Oblique Crunches – 30 (other side)

Repeat Push ups – 20

Superman (on stomach) – 1 minute

Plank Jacks – 60

Burpees – 1 minute

wall sit 1  minute


 If you need explanation for any of the above exercises, try searching through an online search.  You will also want to check out YouTube.  There are a lot of great tutorials, including workouts on that site.




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