A. Body-weight Circuit
Torch fat with this routine from Turbulence Training developer Craig Ballantyne.
Perform these exercises as a circuit. Rest one minute only after completing all. Complete 5 circuits.
1. Jumping jacks (60 seconds)
2. Spider-man push-ups (until failure)
As you lower your body, swing your right leg out and let your right knee touch your right elbow. Reverse the movement and push up. Alternate sides.
3. Reverse lunge (15 reps per leg)
Stand tall, hands behind your ears. Step back with one leg, and lower your body until your front knee is bent 90 degrees. Pause. Push up quickly. Do all reps, then switch legs.
4. Squat thrust (8 reps)
Squat, put your hands on the floor, and kick your legs into a push-up position. Quickly reverse the move. Repeat.
Challenge Yourself: Rest 30 seconds (instead of 1 minute) between circuits.
B. Shuttle Runs On The Basketball Court
This routine combines fast-paced intervals with quick changes in direction. “It’s a great fat burner, and improves endurance,” says Bill Foran, the Miami Heat’s fitness coach.
Begin at one baseline of a basketball court and run (not at a full sprint) to the opposite end. Stop, plant your foot, pivot, change direction, and run back. Repeat four more times for a total of 10 trips between baselines. That’s 1 set. Try to complete it in 60 to 70 seconds. Do a total of 2 or 3 sets, resting only 2 to 3 minutes between each.
Challenge Yourself: Work your way up to 5 sets. The first few sets may seem easy, but the last few will test your physical and mental endurance.
C. X-pattern Skill Drill
This training challenges you to run in all directions at full intensity, which every player must do, says David Page, strength coach for Major League Baseball’s Boston Red Sox.
Set up 4 cones in a square formation, each cone 9m apart.
2. Immediately turn and sprint diagonally from B to D.
3. Backpedal as fast as you can from D to C.
4. Sprint diagonally from C to A.
That’s one set. Rest 2 to 3 minutes after completing all 4 sprints. Do 5 sets.
Challenge yourself: Start the drill sitting or lying down, then jump up and run.