BFH Workout #44: Kareem Abdul Jabar

BFH Workout #44: Kareem Abdul Jabar


Kareem Abdul-Jabbar, born Ferdinand Lewis Alcindor Jr. on April 16, 1947, is a retired professional basketball player and a prominent cultural icon. Standing at 7 feet 2 inches tall, he dominated the game with his signature skyhook shot. Abdul-Jabbar played for the Milwaukee Bucks and the Los Angeles Lakers in the NBA, winning six championships and setting numerous records, including the all-time leading scorer title. Off the court, he is an author, activist, and actor, advocating for social justice and promoting education.

The Captain Workout

20 Minute AMRAP

5 Stair Runs

5 Stair Hops

1 One Foot Stair Hops (each leg)

100 Around the Worlds

25 Figure 8’s



Exercise List

Stair Runs

Locate a sturdy staircase with enough steps to provide a challenging workout. Indoor or outdoor staircases can be used, but make sure they are safe and well-maintained. Begin your stair run at a moderate pace. Focus on maintaining proper form and balance. Keep your back straight, head up, and engage your core muscles. Use your arms to help propel you forward and maintain balance.


Stair Hops

Start at the bottom of a staircase.

Jump up each step with two feet.

Finish at the top of the stairs.


One Foot Stair Hops

Start at the bottom of the stairs.

Jump off one foot each and jump up each step until you reach the top.

Around the Worlds

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

Figure 8’s

Start with your feet shoulder with apart with a medicine ball in your hands.

Pass the ball through one leg and then through the other leg without dropping it.

Each pass through of both legs counts as one rep.