For this workout you will need a little bit of space, weights, and some paper plates! Grab a friend and force/encourage them to work with you!

WEIGHTS AND PLATES

WEIGHTS AND PLATES

You need some space for this… roughly the distance from a baseline to half court in a basketball gym, the length of your driveway, the length of your basement!

Warm Up-

Run .25, High Knees, Butt Kicks, Side Shuffle, Inchworm length of the area you plan on using, Lunge that same distance, Dynamic Stretch

HOT UP-

5 Squat Elbows to Knees and Jump (sumo squat stance and squat down until your elbows touch your knees, then hop up)
5 burpees
5 Dumbbell Deadlift Hops (Hold one DB in both hands by the end of the DB and squat down until the other end of the weight touches the floor then hop up... modification just squat down and touch DB to the floor and stand up, no hop)

2x through

Down to Half Court- 3 Walking Lunges with Weights Overhead drop down and do 3 Plank Rows, repeat 3/3 until you get to half court

Back To Baseline- 3 Walking Lunges with Weights Overhead 3 Shoulder Press 3/3 until you get back to baseline

5 Squat (elbows to knees), 5 Burpees, 5 Dumbell Deadlift hops

2x through

Down- 3 Weighted Walking Lunges (keep arms by your side) 3 switch leg lunge jumps repeat pattern until you get to half court

Back- 3 Weighted Lunges 3 Weighted Squat Thrusts back to baseline

5 Squat elbows to knees and jump, 5 burpees, 5 DB deadlift hops
2x through

Down- 3 Weighted Plank walks 3 Plank Fly (put paper plates on your feet, weights in hands, body in plank position, and walk with your hands 3 steps forward then raise your arms out to a fly)

Back- 3 Crab Walks 3 Tricep Dips (Plates on heels, body in crab crawl position, pull yourself backwards and every third step do 3 dips)