Whether your favorite team has made it through Selection Sunday of March Madness or not, the NCAA basketball playoff season is like Christmas morning for basketball fans.

Minus the Christmas tree and stockings, there’s constant packed action, game-time food and maybe some friends and drinks for the truly dedicated.

As exciting as this time can be for the super fans, all of that sitting and eating can negatively impact your waistline and health regimen!

To combat the March Madness weight gain, health and fitness expert, John Rowley has created 5 fitness calorie burners to perform during the big games. A personal trainer, Rowley has written The Power of Positive Fitness and Climb Your Ladder of Success Without Running Out of Gas. He has a wealth of expertise that goes beyond JUST staying physically fit.

Check The Fitness Man In Action

He even believes that while watching the tournament, you should take part in a healthy version of a TV drinking game while having some fun!  

Check Out 5 of John Rowley’s March Madness Fitness Tips: 

  • 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 gets into a squat stance. Hold the squat for the entire time.
  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.
  •  3-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 3 lunges with a 3 second hold per side.
  •  Point Score High Knees – (Targets lower body, core and cardio)
  1. When the opposing team scores a point, do high knees for 5 seconds.
  2. Be sure to pump your arms on each side and bring your knees up to your chest as fast as possible.
  3. 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
  1.  When the opposing team scores a point, do high knees for 5 seconds.
  2. Be sure to pump your arms on each side and bring your knees up to your chest as fast as possible.Hold your hands or basketball up over head during this move to really get your heart rate going.
  3. Hold your hands or basketball up over head during this move to really get your heart rate going.
  • TV Timeout Full-Body Push – (Targets your whole body) TV timeouts usually last anywhere between 1-3 minutes. Whenever there is a TV timeout, put everything together and work out your whole body.
  1. 1 minute plank
  2. 30 seconds bicycle crunches
  3. 30 seconds push-ups
  4. 1 minute wall-sit

For more info, visit www.johnrowley.net