March Madness game-time workout to keep you off the couch


Basketball game

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Whether your favorite team has made it through Selection Sunday of March Madness or not, the NCAA basketball playoff season is like Christmas morning for basketball fans – constant packed action, game-time food and maybe some friends/drinks for the truly dedicated. As exciting as this time can be for super fans, all of that sitting and eating can negatively impact your waistline and health regimen.

To combat the March Madness weight gain, certified personal trainer and health and fitness expert, John Rowley has created five calorie burning exercises to perform during the game. Take part in a healthy version of a TV drinking game and have some fun!


Free Throw Squat Holds

Targets quadriceps, hamstrings and glutes

Whenever one of the players is getting ready to make a free throw, everyone in the room gets into a squat stance.

  • Hold the squat for the entire time.
  • Place feet shoulder width apart and sit back with all the weight in your heels.
  • Keep your chest up and try to make your thighs parallel to the ground.
  • To make this more challenging, hold up both hands or a basketball over your head to pick up your heart rate.


3-Point Lunge

Targets glutes, hamstrings and quadriceps

When one of the players shoots or scores a 3-point shot, everyone in the room will get into a wide lunge stance.

  • Start with your right leg forward and your left leg back.
  • Drop down into a lunge and hold at the bottom for three seconds.
  • Perform three lunges with a three-second hold per side.


Point Score High Knees

Targets lower body, core and cardio

When the opposing team scores a point, do high knees for 5 seconds.

  • Be sure to pump your arms on each side and bring your knees up to your chest as fast as possible.
  • Hold your hands or basketball up over head during this move to really get your heart rate going.


Penalty Planks

Targets your core and shoulders, also works on stability

When your team commits a foul, drop down to the floor and hold your body up into a plank position on your hands and feet.

  • For proper form, place your hands directly underneath your shoulders.
  • Keep your mid section tight and hold for 45 seconds.
  • To make this move easier, you can drop down to your hands and knees.


TV Timeout Full-Body Push

Targets your whole body

TV timeouts usually last anywhere between one-three minutes. Whenever there is a TV timeout, put everything together and work out your whole body.

  • One-minute planks
  • Thirty seconds of bicycle crunches
  • Thirty seconds of push-ups
  • One-minute of wall-sits


Certified Personal Trainer, Best Selling Author and ISSA director of wellness John Rowley is a widely recognized fitness health and wellness expert who helps others transform their bodies and help them find their passion, purpose and drive for success. Learn more about John at Johnrowley.net.