BFH Workout #23: Michael Jordan

BFH Workout #23: Michael Jordan


Michael Jordan, born on February 17, 1963, in Brooklyn, New York, is widely regarded as one of the greatest basketball players ever. His journey from a standout college career at the University of North Carolina to a global basketball icon is a testament to his unparalleled talent, work ethic, and competitive spirit.


Jordan entered the N.B.A. in 1984, drafted by the Chicago Bulls. Over his illustrious career, he led the Bulls to six N.B.A. championships, earning five M.V.P. awards. His scoring prowess, highlighted by a remarkable ability to make clutch shots, earned him the nickname "Air Jordan." His partnership with coach Phil Jackson and teammates like Scottie Pippen defined an era of dominance in the N.B.A.


Beyond his scoring, Jordan's impact extended to popularizing basketball globally. His association with Nike led to the creation of the iconic Air Jordan sneaker line, a cultural phenomenon that persists to this day.


Michael Jordan briefly retired from basketball in 1993, trying his hand at professional baseball, but returned to the N.B.A. in 1995 and led the Bulls to three more championships. His competitive drive and leadership inspired a generation of athletes.

His influence transcends basketball, making him a global brand and a symbol of excellence.


The His Airness Workout

23 Box Jumps

45 Squats

23 Sit Ups

45 Air Squats

6 Rounds


Exercise List

Box Jumps

Start standing with your feet shoulder-width apart in front of a plyo box. Swing your arms down, bend your knees, and jump onto the plyo box. Land softly by bending your knees as you land. Step back down to restart the exercise.


Start standing with your feet shoulder-width apart and your toes turned slightly outward. Keep your arms in a neutral position and sit down as if there was a stool behind you. Keep your chest up and your eyes straight.

Sit Ups

Start on your back with your knees bent. Place your hands by your ears and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Lower back to the starting point and repeat the exercise.

Air Squats

Start standing with your feet shoulder-width apart and your toes turned slightly outward. Bend your knees and jump up into the air. Land softly to absorb your landing.