30-Day Workout Challenge
The 30-Day Workout Challenge (The Challenge) is a workout program designed to initiate your off-season training plan. It will help create a foundation of strength in preparation for other more advanced training programs in this series (e.g. resistance training program, vertical jumping workout program, and plyometric program). Additionally, many of the exercises in The Challenge, strengthen muscles that will be used in the game of basketball. The Challenge is accompanied by videos demonstrating proper exercise technique. There is very little to no benefit and injury may result in performing the exercises in this program improperly.
Rest Periods: NO rest between exercises or after sets where a rest time is NOT given. Rest between sets is listed next to the exercises.
Disclaimer: The purpose of this program is to assist male and female youth basketball players in enhancing his or her strength and power for the game of basketball. With any physical training program injury is a risk. It is imperative that the program be adhered to as stated for maximum results and a reduction in that risk of injury. Consult with your licensed physician or healthcare provider before beginning this training program for his or her professional advice regarding this program and your involvement in it. Train smart and hard and most of all, HAVE FUN!
Follow the program as it is written … Train hard and enjoy the process! Maximum Effort = Maximum Results
Day 1
Push-Ups 1 set of max number of reps
Half-Superman 1 set of 20 reps - 10 on each side
Plank Up-Downs 1 sets of 20 reps - lead with right arm for the first 10 reps, lead with left arm for the second 10 reps
Bear Crawls 2 sets of 20-feet forward and 20-feet backward (:30 sec rest between sets)
Day 2
Burpee with Broad Jump 1 set of 15 reps
Plank 1 set of 1 min
1-Leg Squats 1 set of 20 reps each leg
Alternating Arm / Leg Raise 1 set of 25 reps each side
Day 3
Push-Ups 2 sets of max number of reps each set (1:30 min rest between sets)
Bird Dog 1 set of 10 reps each side
Dips 1 set of 10 reps
Crab Walk 2 sets of 20-feet forward and 20-feet backward (:30 sec rest between sets)
Day 4
Burpee with Vertical Jump 2 sets of 15 reps (1:30 min rest between sets)
100s 1 set of 100 reps
Glute Bridges 2-Legs, 1-Leg 1 set of 2-Legs - :45, 1-Leg - :15 each leg
Alternating Toe Touch Crunches 2 sets of 30 reps (:15 sec rest between sets)
Day 5
Push-Ups 3 sets of max number of reps for each set (1:30 min rest between sets)
Half Superman 1 set of 20 reps - 10 on each side
Plank Up-Downs 1 set of 20 reps - lead with right arm for the first 10 reps, lead with left arm for the second 10 reps
Bear Crawls 2 sets of 20-feet forward and 20-feet backward (:30 sec rest between sets)
Day 6
Burpee with Broad Jump 2 sets of 15 reps (1:30 min rest between sets)
Bicycle Crunches 2 sets of 30 reps (:15 sec rest between sets)
Elevated Reverse Lunges 2 sets of 12 reps each leg (1 min rest after the 1st set, 2nd leg)
Alternating Arm / Leg Raise 2 sets of 20 reps on each side
Day 7 – OFF
Day 8
Push-Ups 1 set of max number of reps
Bird Dog 2 sets of 10 reps each side (:15 sec rest between sets)
Dips 2 sets of 10 reps (1 min rest between sets)
Crab Walk 2 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 9
Leg Sequence 1 round
Side Plank 1 set of :45 on each side (:15 sec rest between sides)
1-Leg Deadlift 1 set of 20 each leg
Alternating Toe Touch Crunches 2 sets of 40 reps (:15 sec rest between sets)
Day 10
Push-Ups 2 sets of max number of reps for each set (1:30 min rest between sets)
Half-Superman 2 sets of 20 reps - 10 on each side (:45 sec rest between sets)
Plank Up-Downs 1 set of 24 reps – lead with right arm for the first 12 reps, lead with left arm for the second 12 reps
Bear Crawls 2 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 11
Leg Sequence 2 rounds (1:30 min rest between sets)
Mountain Climbers 2 sets of 30 reps (:15 sec rest between sets)
1-Leg Deadlift 2 sets of 20 reps each side
Alternating Arm / Leg Raise 2 sets of 25 reps each side
Day 12
Push-Ups 3 sets of max number of reps for each set (1:30 min rest between sets)
Bird Dog 3 sets of 12 reps each side (:15 sec rest between sets)
Dips 3 sets of 10 reps (1 min rest between sets)
Crab Walk 3 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 13
Leg Sequence 3 rounds (1:30 min rest between rounds)
V-Crunch hold 3 sets of :20 (:10 sec rest between sets)
1-Leg Deadlift 2 sets of 20 reps each side
Alternating Toe Touch Crunches 3 sets of 40 reps (:15 sec rest between sets)
Day 14 – OFF
Day 15
Push-Ups 1 set of max number of reps
Half-Superman 3 sets of 20 reps – 10 on each side (:45 sec rest between sets)
Plank Up-Downs 2 sets of 20 reps – lead with right arm for the first 10 reps, lead with left arm for the second 10 reps (:30 sec rest after first 20 reps), then repeat
Bear Crawls 3 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 16
Burpee with Vertical Jump 1 set of 20 reps
Plank 1 set of 2 min
1-Leg Squats 2 sets of 20 reps each leg (:15 sec rest between sets)
Alternating Arm / Leg Raise 3 sets of 25 reps on each side
Day 17
Push-Ups 2 sets of max number of reps for each set (1:30 min rest between sets)
Bird Dog 2 sets of 12 reps each side (:15 sec rest between sets)
Dips 3 sets of 12 reps (1 min rest between sets)
Crab Walk 3 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 18
Burpee with Broad Jump 2 sets of 20 reps (1:30 min rest between sets)
100s 2 sets (:30 sec rest between sets)
Glute Bridges 2-Legs, 1-Leg 1 set of 2-Legs - :60, 1-Leg - :30 each leg
Alternating Toe Touch Crunches 3 sets of 40 reps (:15 sec rest between sets)
Day 19
Push-Ups 3 sets of max number of reps for each set (1:30 min rest between sets)
Half-Superman 3 sets of 20 reps – 10 on each side (:45 sec rest between sets)
Plank Up-Downs 2 sets of 24 reps – lead with right arm for the first 12 reps, lead with left arm for the second 12 reps (:30 sec rest between sets), then repeat
Bear Crawls 3 sets of 30-feet forward and backward (:30 sec rest between sets)
Day 20
Burpee with Vertical Jump 3 sets of 20 reps (1:30 min rest between sets)
Bicycle Crunches 3 sets of 40 reps (:15 sec rest between sets)
Elevated Reverse Lunges 2 sets of 20 reps on each leg (:30 sec rest between sets)
Alternating Arm / Leg Raise 3 sets of 25 reps on each side (:15 sec rest between sets)
Day 21 - OFF
Day 22
Push-Ups 1 set of max number of reps
Bird Dog 3 sets of 12 reps on each side (:15 sec rest between sets)
Dips 3 sets of 15 reps (1 min rest between sets)
Crab Walk 4 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 23
Leg Sequence 3 rounds (1:30 min rest between rounds)
Side Plank 1 minute on each side (:15 sec rest between sides)
1-Leg Deadlift 2 sets of 20 reps on each side
Alternating Toe Touch Crunches 4 sets of 40 reps (:15 sec rest between sets)
Day 24
Push-Ups 2 sets of max number of reps for each set (1:30 min rest between sets)
Half-Superman 2 sets of 20 reps – 10 on each side per set (:45 sec rest between sets)
Plank Up-Downs 2 sets of 24 reps – lead with right arm for the first 12 reps, lead with left arm for the second 12 reps (:30 sec rest between sets), then repeat
Bear Crawls 4 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 25
Leg Sequence 3 rounds (1:30 min rest between rounds)
Mountain Climbers 2 sets of 40 reps – 20 on each side (:15 sec rest between sets)
1-Leg Deadlift 2 sets of 20 reps on each side
Alternating Arm / Leg Raise 4 sets of 25 reps on each side (:15 sec rest after second side of each set)
Day 26
Push-Ups 3 sets of max number of reps for each set (1:30 min rest between sets)
Bird Dog 3 sets of 12 reps on each side (:15 sec rest between sets)
Dips 3 sets of 15 reps (1 min rest between sets)
Crab Walk 4 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 27
Leg Sequence 3 rounds (1:30 min rest between rounds)
V-Crunch Hold 3 sets of :40 (:10 sec rest between sets)
1-Leg Deadlift 2 sets of 20 reps on each side
Alternating Toe Touch Crunches 4 sets of 40 reps (:15 sec rest between sets)
Day 28- OFF
Day 29
Push-Ups 2 sets of max number of reps for each set (1:30 min rest between sets)
Half-Superman 2 sets of 20 reps – 10 on each side per set (:45 sec rest between sets)
Plank Up-Downs 2 sets of 24 reps – lead with right arm for the first 12 reps, lead with left arm for the second 12 reps (:30 sec rest between sets), then repeat
Bear Crawls 4 sets of 30-feet forward and 30-feet backward (:30 sec rest between sets)
Day 30
Burpee with Vertical Jump 3 sets of 20 reps (1:30 min rest between sets)
Plank 1 set of 3 min
1-Leg Squats 3 sets of 20 reps on each leg (:15 sec rest between sets)
Alternating Arm / Leg Raise 4 sets of 25 reps on each side (:15 sec rest after second side of each set)
Day 31 – Push-Up Max Rep TEST
Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.
Chris Corbett is a professional basketball player development specialist with Austin Youth Basketball, is an owner of BasketballHQ.com, and BasketballTrainer.com as well as helping trainers thru the country grow their impact. Chris is proud to be a Certified USA Basketball Coach. He played collegiate basketball and has trained thousands of ambitious basketball players, college teams and some pros.
