Weights and Plates

For this workout you will need a little bit of space, weights, and some paper plates! Grab a friend and force/encourage them to work with you! 




You need some space for this… roughly the distance from a baseline to half court in a basketball gym, the length of your driveway, the length of your basement! 

Warm Up- 

  • Run .25, High Knees, Butt Kicks, Side Shuffle, Inchworm length of the area you plan on using, Lunge that same distance, Dynamic Stretch 


  • 5 Squat Elbows to Knees and Jump (sumo squat stance and squat down until your elbows touch your knees, then hop up) 
  • 5 burpees
  • 5 Dumbbell Deadlift Hops (Hold one DB in both hands by the end of the DB and squat down until the other end of the weight touches the floor then hop up...  modification just squat down and touch DB to the floor and stand up, no hop) 

 2x through 

Down to Half Court- 3 Walking Lunges with Weights Overhead drop down and do 3 Plank Rows, repeat 3/3 until you get to half court

Back To Baseline- 3 Walking Lunges with Weights Overhead 3 Shoulder Press 3/3 until you get back to baseline 

  • 5 Squat (elbows to knees), 5 Burpees, 5 Dumbell Deadlift hops

2x through

Down- 3 Weighted Walking Lunges (keep arms by your side) 3 switch leg lunge jumps repeat pattern until you get to half court

Back- 3 Weighted Lunges 3 Weighted Squat Thrusts back to baseline 

  • 5 Squat elbows to knees and jump, 5 burpees, 5 DB deadlift hops
  • 2x through

Down- 3 Weighted Plank walks 3 Plank Fly (put paper plates on your feet, weights in hands, body in plank position, and walk with your hands 3 steps forward then raise your arms out to a fly) 

Back- 3 Crab Walks 3 Tricep Dips (Plates on heels, body in crab crawl position, pull yourself backwards and every third step do 3 dips)

  • 5 Elbow to Knee Squat Hops, 5 Burpees, 5 Deadlift Hops 


Down- 3 Broad Jump 3 Squat jump down

Back- Backwards Bear Crawl 


 3 weighted run laps (hold weights in hands and run to half court and back 3x)  30 hammer curls 

  • 5 Elbow to knee squat hop, 5 burpees, 5 deadlift hop 

Cool down with some non weighted walking lunges and stretch your body!! Get After it Y'all!