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From amNY.com

By Daisy Carrington | dcarrington@am-ny.com

We realize that you may be feeling a little empty now that March Madness is over. Now that it’s finished, how are you going to spend your evenings? Here’s a novel idea: playing basketball. Unfortunately, all the couch surging you’ve been doing the past few weeks probably hasn’t put you in any shape to hit the courts. Not to worry. Sean Green, a personal trainer at Chelsea Piers, has devised a workout to help you get back in the game.

1. Jump split squats

Start in a lunge position with your left leg forming a 90-degree angle in front of you. Jump up in the air and land back in a lunge position, with your right leg forming a 90-degree angle in front of you. Complete 3 sets of 25 repetitions, with full recovery in between.

2. Single leg jump squats

Bend forward and bend your left knee while keeping your right leg suspended behind you. This is known as a single leg squat. Use your left leg to push up in the air. Try and land on the same leg and get back into starting position. Complete 3 sets of 15-20 reps on each leg.

3. Plyo push-ups with basketball

Start in a push-up position with a basketball under your right palm. Explode off the ball with the first push-up, moving your body to the opposite side of the ball. The basketball should now be under your left palm. Complete 3 sets of 10-12 repetitions.

4. Five and fly

Hold a medicine ball (try for 8 pounds if you can) in both hands. Stand with your feet double shoulder width apart, and squat in a defensive stance. Position the ball so that it is between your knees. Keeping a flat back, stand up straight and bring the medicine ball above your head. Swing the ball back down as you return to a squat. After 5 swings, place the medicine ball on the ground and perform a vertical leap without the ball. Complete the series 6 times, rest, and then do two more sets.

5. Heiden and stick

Place two cones 6-7 feet apart. Start with a single leg squat in front of the cone, squatting on your left leg while touching the cone with your right hand. Jump to the right side of the cone, landing on your left leg, and reach for the cone with your left hand. Continue to leap back and forth for 30 repetitions (15 per leg). Complete 3 sets, resting for one minute in between.

From Fit List at MSNBC.com

By Jay Blahnik

It is tough to stay motivated to exercise week after week. Even if you love to work out, it is easy to get stuck in a rut, lose steam or fall behind on your fitness goals. One of the best ways to re-energize yourself and amp up your motivation is to trigger your competitive spirit. You might be scared by the thought of competition, but don’t worry. Adding a competitive element to your workout routine doesn’t mean you have to be a world-class athlete or have an aggressive spirit to win. And you’ll be amazed at how effective it can be in helping you get results, regardless of your fitness level or athletic ability.

Here are some easy ways to build competition into your program:

*Train for a race. Sign up for a local or regional event that is coming up in the months ahead. Whether it is a 5K, 10K, cycling event, swimming competition or triathlon, having something to train for will definitely keep you more focused. You don’t have to train to win, just train to finish. To make it more fun, pick an event that is out of town from where you live, and do it with a friend. You can make the event part of a weekend getaway that you can also use to reward yourself for your hard work in preparing for the event. Almost every race includes people who are just doing it for fun, and you will likely be surrounded by all ability levels. This will ensure that you can be motivated by others who are at your pace. And the feeling of accomplishment when you finish is second to none.

*Challenge a friend. Buddy up with someone and hold each other accountable for your own individual goals. Then set a date in time when you both should accomplish the goal or create a way to decide a “winner.” For example, you could challenge each other to walk 1 mile a day for 30 days and celebrate together when you both hit the goal. Or, challenge each other to see who can do the most minutes on the elliptical trainer for the next two weeks and whoever “loses” buys the other person lunch. The minute you create a challenge (even if the focus is not to win, but to reach a goal together), it becomes immediately more motivating to stick to it. You won’t believe how much more accountable you will be when you know someone else is right on your heels!

*Track your progress. Figure out ways to measure your current activities or add new workouts that are easily measurable. Then challenge yourself to match or beat those measurements each time you work out. For example, if you love to do weights, challenge yourself to do more reps or slightly more weight for each muscle group the next time you workout. Try making the increased weight easy to do within a period of time (say 3 weeks) so you know you actually got stronger. Or, if you enjoy working out on the stair-stepper machine, try to beat your total floors climbed by one floor each time you use the machine. Once you have a reference point for how much effort, time or intensity you are currently putting in, you will find yourself motivated to not fall behind and you will likely even find yourself striving to beat your best. Boost your motivation by keeping a simple log with a chart that will allow you to see your improvements and dips.

*Join a league or club. Find a local sport league or exercise club to join that will allow you to share, compare and compete with other people who enjoy the same activities as you. For example, join a swim club at your local pool or community center and get tips from other swimmers while staying motivated to keep up with your “teammates” and your collective goals. You will quickly find that you subconsciously challenge yourself to get better and you can motivate the others in your group as well. Once you have other people to compare yourself with, it is tough to slack off. You’ll be missed when you don’t show up to “practice,” and that accountability and bit of competition to be consistent will keep you in high gear, even during your tough weeks. Remember, you can join a league that meets only once a week. Even a small commitment to a team of other people will keep you engaged and motivated.