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Estimated Calories Burned:
328-663

Equipment Needed:
Basketball / Medicine Ball

Level:
Advanced

Workout Breakdown:

1st Quarter:
01 - 180 Slam Dunk Burpees
02 - Fast Break Shots
03 - Bench Warmers
04 - Defensive Shot Twists
05 - Out of Bounds Push
06 - Skip to My Lous

2nd Quarter:
07 - High Knee Twist Shuffle
08 - Ball Squat Burpees
09 - Swipe Steal Lunges
10 - Push & Rolls
11 - F2B Passers
12 - Triple Double Climbers

Half Time - Full Court Press

3rd Quarter:
13 - S2S Hustle Burpees
14 - ISO Travel Hops
15 - ISO Ball Push-ups
16 - S2S Block Squats
17 - Pass Lunge Shots
18 - Squatty Pippens

4th Quarter:
19 - Agility Twist Sprints
20 - Side Lunge Shots
21 - Run & Gun Burpees
22 - Pump Fake Lunges
23 - Slam Dunk Squats
24 - Hang Time Push-ups

Overtime - Buzzer Beater

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.