At-Home Workout for Athletes

Slowly missing basketball like crazy and the days are starting to feel the same. I just want summer here. However, we still have a life to live regardless. You either keep moving or stay still. Today, I will be sharing some of my fitness exercises that you could do at home for strength and conditioning. All you need is the following:

-A yoga mat
-Variety of dumbbells
-Glute Resistant Bands (Low to Heavy)



I do these workouts 3 times a week.



CARDIO

To start off, begin a 10-minute warmup, whether its treadmill, bike, or row machine. If you can and no restrictions hold you back, run outside for 1-1.5 miles as a warmup. Then stretch.


RESISTANT BAND & WEIGHTS

Now, I follow a set of exercises in the form of circuits. The first circuit is 2 rounds, 8 reps. Before you start, place the resistant band above the knee area. If you want to hold dumbbells or wear ankle weights for extra conditioning, feel free to do so. 

The second circuit is also 2 rounds, 8 reps. However, this focuses more on weights. Please take off the resistant band and/or ankle weights for this circuit. It's important to not overuse the bands or ankle weights, as you could create a cramp or any other potential injuries.

It should take about 20-30 minutes, depending on your pace, for both circuits. 




Circuit 1 (2 rounds/ 8 reps each)

-Side Leg Lifts
-Squats
-Calf Raises 
-Fire Hydrants
-Leg kickbacks
-Butt Lifts (heels to the floor)
-1-minute plank
-Jump squats

Circuit 2 (2 rounds/ 8 reps each)

-Standing Lunges
-One leg deadlift
-Deadlift
-Sumo Squats



*Bonus*

Now, if you feel confident and physically ready to push yourself, I use the final round doing a workout from the FitOn app. These workouts are usually 17-30 minutes. But, as a combination of circuit work and app workout sessions, you can really benefit from both. Downloadable for Apple or Android devices.

It's pretty simple to use. More importantly, it's free. You select what you are looking to do for your body ( whether it's fat loss, muscle gain, etc.). After, you pick how many days a week you're looking to work out and how experienced your fitness level is. Once you fill all that out, the app creates a program for you to follow weekly.

There are certain HIIT workouts that are challenging. I found some pretty hard yet rewarding. Therefore, I now have a love-hate relationship with the sessions. If you need a break during the workout, just pause it. Your health comes first. Breathe, drink water, then hop back on. 


Overall, this all together lasts about 40 minutes- 1 hour 15 minutes. I encourage you to do what you are capable of doing. Don't overpush yourself. Listen to your body.

You will be sore, but this will help strengthen and transform your body. Just in time for the warm weather and good vibes.


Enjoy!