Basketball Court Agility Workout

Ready to Workout!

Now that spring is upon is, I’ve been trying to make an effort to take my workouts outside. With the weather being just the right temperature, I’m able to break a good sweat, but not overheat. Before hitting a workout, I personally love to prepare a meal that’s made with a combination of healthy fats, like coconut oil, carbohydrates, and protein. Coconut oil is great to consume before a workout because the medium chain triglycerides that are found in coconut oil end up being used directly for energy – talk about fueling your body! Check out my recipe for a bananas foster protein shake and pair that with this homemade granola and you’re good to go.

Basketball is one sport that I was never too good at, but enjoyed as a hobby. Last weekend I decided to take my work out to the court and create an agility type basketball circuit. I highly recommend bringing a gallon of water to stay hydrated and sunscreen to keep you protected from the sun. You’ll also need a yoga mat for stretching and abs. Now let’s get this circuit started!

Start off by stretching – I can’t stress how important this is. A good 10 minute stretch will help warm your muscles up and prevent injury. Next, start off by jogging around the court for a total of 3 times; this will help get your heart rate up. Now off to our core moves:

Squats – Pick up your basketball and hold it just enough to be centered with your abdomen. Place feet shoulder width apart and get into a squat position. Hold this, pulsing for 3 to 5 seconds. The pulsing will help feel the burn! Push through your heels when coming back up and repeat this for 15 reps, then move onto the next exercise.

Overhead Raise – After you’ve finished your 15 squats, take the basketball and push through into the sky, which will leave you raising the ball above your head. Feel the extension in your triceps when doing this movement. Complete a total of 15 reps.

Russian Twist – Place your yoga mat on the court and sit up at a 90 degree angle. You can either have your feet slightly up or resting on the floor for this move, but next you’ll start off with your basketball in the middle, move to your left side and then move to your right side. Make sure that you engage your core and really feel those oblique’s when moving from side to side. Repeat these for a total of 20 reps.

You’ll do this circuit for a total of 3 times and then end with another stretch for a cool down. For more tips on how coconut oil may benefit your workouts, check out my top 5 uses for coconut oil and working out.

For a yummy post workout meal, try making this chicken recipe with sweet potatoes and my healthy apple crisp for dessert – I promise you won’t be disappointed!



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