04/08/2013 04:11 pm ET Updated Jun 08, 2013

March Madness Game-Time Workout

March Madness is in full swing! If your favorite team is still in the lead, you may feel like you can't miss a second of the game. Rather than sacrifice your workouts all weekend because you have to keep your eye on the TV to see who from the Final Four dunks their way into the championship game, why not work out with your friends as you watch all the fun? Below are a few moves to perform while you watch each game. Invite your friends over so that you all can participate together. For even more fun, if you have a basketball in the house you can incorporate it into the moves, too!

Free-Throw Squat Holds (Targets quadriceps, hamstrings and glutes)
Whenever one of the players is getting ready to make a free throw, everyone in the room will get into a squat stance.

  1. Place feet shoulder width apart and sit back with all the weight in your heels.
  2. Keep your chest up and try to make your thighs parallel to the ground.
  3. To make this more challenging, hold up both hands or a basketball over your head to pick up your heart rate.

Three-Point Lunge (Targets glutes, hamstrings and quadriceps)
When one of the players shoots or scores a 3-point shot, everyone in the room will get into a wide-lunge stance.

  1. Start with your right leg forward and your left leg back.
  2. Drop down into a lunge and hold at the bottom for three seconds.
  3. Perform three lunges with a three-second hold per side.

Point Score High Knees (Targets lower body, core and cardio)
When the opposing team scores a point, do high knees for five seconds.

  1. Be sure to pump your arms on each side and bring your knees up to your chest as fast as possible.
  2. Hold your hands or basketball up over head during this move to really get your heart rate going.

Penalty Planks (Targets your core and shoulders, also works on stability)
When your team gets a penalty, drop down to the floor and hold your body up into a plank position on your hands and feet.

  1. For proper form, place your hands directly underneath your shoulders.
  2. Keep your midsection tight and hold for 45 seconds.
  3. To make this move easier, you can drop down to your hands and knees.

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