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Moderate Workout

Basketball Workout 12U/14U

Moderate   43 minutes

Target Areas: Lower Body

Equipment: Jump Rope, Exercise Mat

Natilie & Shawn Wooldridge
 		    Added by Personal Trainer Natilie & Shawn Wooldridge
Basketball Workout 12U/14U
Tags
Home Gym Workouts Lower Body Workouts Jump Rope Workouts No Equipment Workouts
Description

Basketball Prep

Exercises

Set 1: 2 rounds
Side Lunges
Side Lunges
45 seconds
Rest
Rest
15 seconds
Side Bends
Effort: Moderate
Side Bends
45 seconds
Rest
Rest
15 seconds
Plank
Plank
1 minute

Set 2: 3 rounds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
15 seconds
Burpees
Effort: Moderate
Burpees
45 seconds
Rest
Rest
15 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
45 seconds
Rest
Rest
15 seconds
Jumping Lunges
Jumping Lunges
45 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Rest
Rest
45 seconds

Set 4: 3 rounds
Squat Jumps
Squat Jumps
45 seconds
Rest
Rest
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Rest
Rest
15 seconds
High Knees
Effort: Moderate
High Knees
45 seconds
Rest
Rest
15 seconds
Jump Rope
Effort: Moderate
Jump Rope
1 minute
Rest
Rest
15 seconds

Set 5: 1 round
Rest
Rest
45 seconds

Set 6: 2 rounds
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
Stretch After Thigh Work
Stretch After Thigh Work
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Standing Back Bend
Standing Back Bend
30 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute

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Adjustable Steel Wire Jump Rope
Top Choice for this Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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