The workout will begin with a warm up (assuming proper stretching requirements have already been satisfied) which includes but is not limited to (additions can be made at the will of the athlete):
- Two to three minutes of jogging (enough to break a very light sweat) to get the muscles warm, starting slow and slowly speeding up towards the end
- Two sets of 10 slow, deep body-weight squats (a squat where the athlete drops as low as he can comfortably go while keeping the ankles planted on the ground, ideally breaking parallel), one before and one after the jog, to get the legs working in their full range of motion
- Two sets of 20 jumping jacks, one before the jog and one after, to get the shoulders and arms working
After the athlete is warmed up (should take about five to seven minutes given proper rest between warm up exercises. Note this should not be physically demanding) he will begin the workout which consists of 6 different stations each lasting for one minute and thirty seconds with a ten second rest in between each for an absolute minimum total of 10 minutes.
- Station 1: Defensive slides to pushups - simply slide side to side emphasizing the quick motion of the feet going the width of a typical basketball court. Do not let the feet cross over one another. Every time you reach one side of the court do a set of ten push ups
- Station 2: Leg lifts - lay flat on your back and place the legs straight out in front of you resting on the floor, feet touching. Then lift the legs to perpendicular with the floor and lift your butt off the ground and try to touch the ceiling with your toes (obviously you won't quite make it)
- Station 3: Foot fires - get into position for a defensive slide and then lift your toes off the ground and tap them back down one after the other as quickly as possible. If the legs start to burn do a set of ten body weight squats then back to foot fires
- Station 4: Inverted push ups - Simply lay under a bar with your feet elevated about a foot or so and pull your chest to the bar, replicating the motion of a push up, only in a different direction
- Station 5: Varying push ups - do sets of ten push ups, changing from regular, to wide, to tight, to triangle, and then back to regular push ups
- Station 6: Jump rope - self explanatory
Finish with a cool down starting with a medium paced jog, followed by stretching, followed by a slow paced jog, followed by stretching, followed by a walk, finishing with a complete stretch. An adequate cool down will last a minimum of 5 minutes.
