Basketball jumps and lateral steps warm up your cardio, then deadlifts, upright rows, and overhead presses with weights build strength. The instructor counts reps and cues form throughout, with a low-impact option if you skip the jumps.
Okay, we are about to begin Block Number 4. We're gonna do some steps horizontally across the floor with some basketball jumps. My husband is a huge basketball player and basketball fan, so this is for him. And after we do our steps and basketball jumps, we're gonna grab our weights and do some deadlifts into upright rows and then lifting those weights up overhead. So a little strength work as well. So let's begin. We're gonna step across to the right and then we're gonna do a basketball jump. And then to the left and jump. So step across, jump. If you wanna modify, you can just rise up as I'm doing here on the balls of your feet and you could skip the jump. Otherwise, go ahead and put that jump in. Let's do 4 more right here. 4. Good. 3. Keep it up, you guys. Last 2. And 1 more. Catch your breath. Go ahead and grab your weights. And we're gonna do a little bit of back and shoulder work. So your feet are gonna be a little bit closer than shoulder width apart. You can have a slight bend in your knees. You're gonna tuck in your core. You're gonna drop down into a deadlift. Up into an upright row. And then the arms are gonna come up overhead and back down. So you're gonna go down, up, lift, and center. Down, up, lift, and center. And center. Good. So keep breathing, lift those weights up, tuck in your core as you do this. Good. Find a little balance with that core and really strengthen the back. Let's do 4 more. Upright row, arms overhead. Good. So deadlift, upright row, up. 3 more. Good. Keep tucking in the core to protect the back. Last 2. And one more like this. Good. And drop those weights. We'll go back into the steps and basketball jumps, and then we'll come back into one more set of weight work. All right, you guys, in 4, 3, 2, here we go. We're going to step and jump. Step across, jump. Good. Try to get a little height on that jump if you would like. Good. Step across. Good. Let's do 4 more, right? And then our left. So feel free to mirror us. 2 more. And 1. And grab those weights one more time. And here we go with that back and shoulder work. All right, let's take it down. Center and up. Center and down. Shoulders reach overhead. Shoulders, lower back. Good. When you come up with those upright rows, try to lead with your elbows. Let's do 4 more. And up. Good. 3 more. Don't forget to keep that slight bend in your knee as you're doing this. Last 2. Good job, Matt. One more. Good job, everybody. All right. That was Block Number 4, you guys. We're getting closer to the halfway point of our workout. We'll be back next with Block Number 5. See you very soon.
