Can somebody give me a complete, full-body conditioning workout?

Question

Weights, running, everything just tell me what to do. I'm trying to get in shape from basketball season, which begnis early November.

Answer 1

No problem.

The following exercise regimen is pretty simple.

Get up at 6AM, run 3 miles, then walk 1 more.  Stretch it out for 15-20 minutes.

Next, go to the gym for an hour of intense strength exercises. Inclined bench, lat pull-downs, tricep crushers, sumo squats, etc. Since you are trying to get in shape for basketball, I would go heavy on the upper body (8-10 reps) and lighter on legs (12-15 reps).  Don't forget calf extensions for maximum jumping ability!

In the afternoon, try and get outdoors for an intense high aerobic activity like sprinting or basketball.

In the evening, relax with a mile swim or a 7-10 mile bike ride.  If you have a serious lack of energy, just do an hour of yoga and call it a day.

Before bed, do some hanging-knee lifts followed by crunches to stabilize those abs.

I do something similar 6 days a week and it's pretty easy once you get used to it.

Answer 2

The answers that you wil receive will vary significantly. This answer has the objective of minimizing your work-out time vs. magnifying your outcome.

Buy a weight vest and weighted pants outfit. Learn to jog, jump rope and perform sit-ups and push-ups with a progressively increasing amount of weight in the vest. Otherwise, spend a lot of time on a classic rope-pulley type rowing machine; it works out your entire musculature.