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.
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
Stretch
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.
