FAB 5: Five exercises inspired by March Madness!

It starts with the First Round, Second Round, Sweet 16, Elite 8, Final 4, and finally the National Championship…  It’s time for March Madness! Yes, it’s about that time when your boss walks by your desk and you act as if you’re actually working, but we all know you’re really checking your online bracket to see if your team advanced to the next round and obsessively checking the live ESPN stream of the game. Whether you’re playing with your friends, family, co-workers, or joining an online tournament, it’s time to fill in those NCAA brackets. The tournament begins with 64 teams, but it’s up to you to choose the last team standing.

Last season, CBS received a nice bump in the TV ratings for prime time coverage during the tournament with slightly fewer than 9 million viewers per night. MaxWell Medical definitely wants you to enjoy every minute of March Madness, but we also want you to avoid being a couch potato throughout the tourney.  Instead of just watching these college players jump, shoot and run up and down the court, why don’t you get active and do the same. Of course you can’t play a full game of basketball in your living room, but here are 5 basketball related exercises to help you stay just as active as the team you’re rooting for.

Our FAB 5 March Madness Exercises

• Calf Raise- Find a raised step and stand on it with your heel and arch hanging off the back of the step.  Keep just the ball of your foot and toes on the step. Raise up on your toes as high as you can in a slow and controlled manner. Slowly return to your original position. Repeat 3-4 sets of 15 to 20 repetitions. Helps develop your calve muscles and can be done with or without weights. This exercise aids in helping you increase your vertical jumping ability.
• Twist Crunch- Flex and twist waist to raise upper torso off surface to one side. Return until back of shoulders return to surface. Repeat to opposite side alternating twists. Repeat 3-4 sets of 20 repetitions. Helps with developing abs. This exercise will help strength your core and will help with giving you better overall posture.
•  Squatting- Stand with feet shoulder-width apart. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Then fully extend the legs until you’re back to standing position. Repeat for 3-4 sets of 10-15 repetitions.Helps train several muscles groups, thighs, buttocks, hamstrings and hips. This exercise is considered one of the best and vital workouts to increase overall strength and size.
•  Jumping Rope– Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Not only is this a great cardiovascular exercise, but it is excellent if you are trying to increase the muscle mass in your calves. This exercise will help increase your stamina and speed.
• Jump Squats- Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles. Lower your upper body to a slight squatting position and push through your heels. Shift your weight to the balls of your feet as your come to a standing position and rise up on your toes. Lift up hard with an explosive movement, and as your weight comes onto your toes, use your calf muscles to push your feet off the floor and get as much height as possible. Repeat 3-4 sets of 10 repetitions. Helps build explosive strength, speed, and powerful muscle mass for your entire lower body. This exercise can help increase your squat weight by 20% and increases your vertical jump.

Whether you’re rooting for them because they’re your alma mater, your hometown team, or because they’re sporting your favorite colors, NCAA can be exciting on and off your couch. MaxWell Medical wants your brackets to influence you to PLAY HARDER!

http://walking.about.com/od/exercises/a/calfraise.htm

http://free-workout-videos.com/2010/01/twisting-crunch-video-demo/#

http://exercise.about.com/od/exerciseworkouts/ss/howtosquat.htm

http://www.ehow.com/how_2058070_jump-rope.html

http://www.ehow.com/how_2211165_do-jump-squats.html

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• NCAA Bracket Predictions: The Latest March Madness Picks and Updates (bleacherreport.com)
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• Celebrate the Excitement of March Madness While Benefiting Charity (partnershipactivation.com)