I love basketball season so for this fitness Friday I have a workout with 4 exercises that you can do anywhere and all you need is a basketball. *For an extra challenge use a weighted medicine ball.
Perform each exercises for 1 minute. Repeat the routine 5 times.
Squat Jump: holding a basketball – Squat down until your tights are parallel to the floor. Keep your hips back, back straight and your head facing forward. Immediately jump upwards lifting the ball overhead.
Front Lunge Pass Under
Hold the ball and your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the ball from your right hand to your left under your left thigh. Press through your heel to quickly return to standing, grabbing the ball with both hands.
Place one hand on the ball, and one on the floor, arms wide.
Balance and press:
Sitting on the floor with your back straight and chest up. Hold your legs up with the ball close to your chest. Press the ball straight up and bring it back to chest level.