BFH Workout #36: Kobe Bryant

BFH Workout #36: Kobe Bryant


Kobe Bryant, born on August 23, 1978, in Philadelphia, Pennsylvania, was a legendary basketball player known for his extraordinary talent and fierce competitiveness. He spent his entire 20-year NBA career with the Los Angeles Lakers, winning five NBA championships and earning numerous accolades, including 18 All-Star selections and two Olympic gold medals. Bryant's work ethic, skill, and determination earned him the nickname "Black Mamba," symbolizing his lethal scoring ability. Off the court, Bryant was an entrepreneur, philanthropist, and advocate for youth sports and education. Tragically, he passed away in a helicopter crash on January 26, 2020, leaving behind a lasting legacy as one of the greatest basketball players of all time.

The Black Mamba Workout

20 Minute AMRAP

81 Around the Worlds (Waist Only)

8 Single Arm Push Ups (each side)

24 Plank Hops

24 Medicine Ball Sit Ups

81 Jump Ropes


Exercise List

Around the Worlds

Start standing with your feet hip-width apart and a medicine ball in your hand. Wrap the ball around your waist.

Single Arm Push Ups

Start in a push-up position. Place one under your chest and place the other hand behind your back. Widen your feet to shoulder width for more balance, then lower yourself into a push-up. Once you return to the starting position, repeat on the opposite side.

Plank Hops

Start in a push-up position next to a bench or chair. Step up onto the bench or chair. Drop your body to the ground, then explode onto the bench using your upper body. Bend your elbows upon landing to absorb the impact.

Medicine Ball Sit Ups

Start on the floor with a medicine ball in your hand. Hold the ball by your chest and perform a sit up.








Jump Ropes

Jump rope with the rope passing under your feet once each jump.