Mad Fit: Increase strength, endurance with March Madness-inspired workout routine

| 3 min read

When it comes to getting in shape, we can all use a little inspiration, and who’s a better source than the star athletes of March Madness? These kings and queens of the court epitomize the definition of fit. If you’ve tuned into this year’s tournament, you’ve likely witnessed their Energizer Bunny-like endurance and formidable strength that’s on par with a superhero.
In celebration of March Madness’ admirable athletes, we’ve created a basketball-inspired workout series that focuses on building strength and endurance. Even if your bracket has tanked, you can still experience a sweet fitness victory with our “Champion of Fit” routine, a quick, effective workout that requires no equipment. In fact, you can be the ultimate fit fan and complete a set during commercial breaks when watching the Championship Game!
Champion of Fit Series
Perform five sets of the series, resting two to four minutes between each set, or longer if needed. You can adjust the routine to best fit your current fitness level by increasing or decreasing the number of moves or length of time in each step.
Step One – Five Deck Squats
  • Firmly plant your feet shoulder-width apart with your knees angled slightly outward.
  • With your back straight, bend your knees as if you’re going to a sit in a chair.
  • Be sure your knees don’t extend over your toes, and firmly hold your abs for extra support.
  • Continue lowering yourself until your glutes hit the floor and roll back, bringing your legs to your chest.
  • Without using your hands, build momentum to roll forward until your feet touch the ground.
  • Slowly stand to an upright position.
  • Repeat four times.
Step Two – Mountain Climber for 30-seconds
  • Begin in a pushup position.
  • Pull your right knee forward to your chest while keeping your left leg extended.
  • Switch knees continuously at a comfortable pace, increasing speed as able, for 30-seconds.
Step Three – 10 Forward Lunge Steps
  • Stand tall with your hands lightly resting on your hips.
  • Step forward with one leg while simultaneously lifting onto the ball of your back foot.
  • Keeping your shoulders back and chest high, bend your knees and lower your hips straight to the ground.
  • Be sure neither knee touches the floor and the front knee does not extend over the toes of the front foot.
  • Press up with your front leg and bring the back foot forward.
  • Repeat nine times, switching the forward leg each time.
Step Four – Plank with Opposite Arm/Leg Raise for 30-seconds
  • Position your feet slightly wider than your shoulders and start to get into pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands.
  • Keep your back straight, hold your abs tight and squeeze your glutes.
  • Raise your left foot and right arm off the floor, focusing on holding your hips and torso in place.
  • Hold the position, then lower and repeat on the opposite side.
  • Continue for 30-seconds, switching sides each time.
For more great fitness and wellness ideas, check out And don’t forget, as an HBX member, you can save on membership at gyms and fitness centers across the Mitten State.

A Healthier Michigan is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association.
No Personal Healthcare Advice or Other Advice
This Web site provides general educational information on health-related issues and provides access to health-related resources for the convenience of our users. This site and its health-related information and resources are not a substitute for professional medical advice or for the care that patients receive from their physicians or other health care providers.
This site and its health-related information resources are not meant to be the practice of medicine, the practice of nursing, or to carry out any professional health care advice or service in the state where you live. Nothing in this Web site is to be used for medical or nursing diagnosis or professional treatment.
Always seek the advice of your physician or other licensed health care provider. Always consult your health care provider before beginning any new treatment, or if you have any questions regarding a health condition. You should not disregard medical advice, or delay seeking medical advice, because of something you read in this site.