Bucky's Sweet 16 Workout

UW Health Sports Medicine's Sweet 16 workout: Basketball swishing through netMadison, Wisconsin – By advancing to the Sweet 16, Bucky gave you plenty of opportunity to move last weekend.

 

Now Bucky is upping his game, and you can, too.

 

Are you The Fan, The Cheerleader, or The Tank? Pick the Sweet 16 workout that best suits you and your needs.

 

Got a Fitness Question?

 

Contact our Fitness Center staff. Our qualified staff can help you find a program suited to your specific goals and interests.

 

The Fan

 

Do wall pushups with a made three-point shot:

  1. Stand arms-length from a sturdy wall with hands flat on wall.
  2. Allow your elbows to bend as you lean into the wall while keeping a straight back.
  3. Return to the start position by pressing your hands into the wall until your elbows become straight.
  4. Perform three reps.

Squats for slam dunks:

  1. Begin in standing position.
  2. Sit hips down and back, as if preparing to sit on a stool.
  3. Keep chest upright as you lower yourself until your thighs are 45 degrees from parallel to the floor.
  4. Perform five reps.

Single leg balances for team fouls:

  1. Stand tall with hands on hips.
  2. Raise one foot just enough to not be on contact with the floor. (A ½-inch will do). Do this near a wall or the back of a chair to assist with balance, if needed.
  3. Hold for five seconds, then repeat on the other leg.
  4. Perform three reps per leg.

Alternating knee raises or walk around your home for commercials:

  1. If you are doing alternate knee raises, lift each knee in a controlled manner, with one foot always being in contact with the floor.
  2. If you are walking, find a clear path and keep moving.

Badger win bonus: Whatever the game's final score, do half that many low-impact jumping jacks. You’ll be jumping up and down, anyway because the Badgers won!

 

The Cheerleader

 

Knee-based pushups with a made three-point shot:

  1. Start in the “up” position of a pushup, supporting yourself on your hands and knees and keeping your body straight from the crown of your head through your knees.
  2. Maintain this position and lower yourself to the ground in control.
  3. Press your hands into the floor until your elbows straighten in order to return to the start position.
  4. Perform five reps.

Alternating backward lunge for slam dunks:

  1. Begin in standing position.
  2. Support yourself on your left leg, lowering your body to the ground as you step back with your right foot until it gently reaches the floor behind you.
  3. Press your left foot into the floor in order to raise yourself up while bringing your right foot beneath you.
  4. Repeat on the other side.
  5. Perform four reps per leg.

Single leg balance with knee raise for team fouls:

  1. Stand tall with hands on hips.
  2. Raise your right knee until your thigh is parallel to the floor.
  3. Hold this position for 10 seconds, then repeat on the other leg.

Run in place during commercials: Up your game by getting your knees as high as you can for the entirety of the commercial breaks.

 

Badger win bonus: Whatever the game's final score, do that many high- or low-impact jumping jacks. You’ll be jumping up and down, anyway because the Badgers won! 

 

The Tank (in honor of Frank "The Tank" Kaminsky)

 

Plank with alternating straight leg lift for made three-point shot:

  1. Start in the “up” position of a pushup, keeping your body straight from the crown of your head through the heels of your feet.
  2. Maintain this position and raise your left foot off the ground as high as you can while keeping the leg straight.
  3. Return to the start position and repeat with the other leg.
  4. Perform three reps per leg.

Six-count burpees for slam dunks:

  1. Begin in standing position.
  2. Smoothly and quickly drop to your hands and feet, ending in the “up” position of a pushup.
  3. Bounce your feet into a wider position and back again while maintaining the same body position.
  4. Do a single pushup.
  5. Bring your feet into a position close to your hands.
  6. Finishing in a standing position. That's one rep.
  7. Perform three reps.

Single leg balance with eyes closed for team fouls:

  1. Stand tall with hands on hips.
  2. Raise one foot just enough to not be in contact with the floor. (A ½-inch will do.)
  3. Hold for 10 seconds with eyes closed, then repeat on the other leg.
  4. Perform three reps per leg.

Skip in place as quick and as high as you can during commercials: Need we say more?

 

Badger win bonus: Whatever the final score, do that many jumping jacks. You’ll be jumping up and down anyway because the Badgers won!


Date Published: 03/25/2015

News tag(s):  sports

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