March Madness Basketball Circuit Workout With Total Gym [videos]

Basketball Circuit Workout:

basketball circuit workout


For many of us, the month of March means one thing — March Madness! As in the annual NCAA college basketball tournament that produces the national champion. For those folks who are big fans, basketball is in the air. In keeping with the spirit of the hoop tourney, why not throw a basketball-inspired workout into your routine?


For those of you who play basketball, this routine will help with your power & explosiveness, your change of direction, your overall strength, and will aid in injury prevention as well.


For those of you who don’t play, this workout is still a solid routine to add into the mix. It’s good to vary your sessions from time to time and challenge the body with new equipment and new movements.


Workout Notes

  • This workout is set up as two circuits each containing 4 movements. Two of the movements utilize the Total Gym and two will not. Complete the first movement, then move on to the second movement, then the third, etc. Once you complete all four exercises, go back and complete the first movement to begin set #2.


  • Beginners complete 3 sets of each circuit to start. More experienced exercisers can work up to 5 sets. Time yourself every time you complete the circuits so you can challenge yourself and track your progress.


  • Important tip regarding jumping and landing – With the jumping movements, it’s important to have proper technique on the take off and the landing. Example: Jump lunge – Begin by standing in a split squat or lunge position. Keeping a “tall” torso, bend your knees and lower your body towards the floor. Next, explode up into the air by jumping straight up with your legs and driving with your arms as well (Think of jumping as a full-body movement). While in the air alternate the legs so you land with the other leg now in the front position. Be sure to land on the balls of the feet and under control. Think about landing “soft” or “quiet”. A loud, aggressive landing typically means you are placing a lot of force on your joints; namely your ankles, knees, and hips. Landing “like a ninja” will help you absorb into the landing in a safer manner and a more athletic position.


Equipment Needed

1. Total Gym

2. Bar for pull-ups or Total Gym Press-up bar

3. 1 Dumbbell (or kettlebell)


The Workout

Circuit #1

basketball circuit 1

1. Reverse lunge (Total Gym) – 8 per leg

2. Alternating jump lunge (Bodyweight) – 4 per leg

3. Pull-ups (Bodyweight/Bar) – 8 reps

4. Pushup and pike (Total Gym) – 8 reps


Circuit #2

basketball circuit 2

1. Lateral lunge (Total Gym) – 8 per leg

2. Lateral “skater plyos” (Bodyweight) – 4 per leg

3. 1-Arm Row (Dumbbell) – 8 per arm

4. Superman (Total Gym) – 8 reps


Be sure to check out the video to see these movements in action and learn more about how each exercise can help you on, and off, the court.

Doug Balzarini

Doug Balzarini, CSCS, MMA-CC, is a personal trainer, strength coach, international presenter, and the founder of DB Strength. He also owns a fitness facility outside of Boston called, “Iron Village Strength & Conditioning”. He was the head strength and conditioning coach for the Alliance MMA Training Center where he worked with many top professional MMA athletes. He has also worked at Fitness Quest 10 in San Diego and, most recently, spent a year in Saudi Arabia where he designed and created programming for a new state-of-the-art facility. Visit or for more information.

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