The His Airness Workout inspired by Michael Jordan

Below is a breakdown of each exercise in The His Airness Workout, including how it relates to basketball skills and Michael Jordan’s athletic legacy. The numbers (23 and 45) pay tribute to Jordan’s iconic jersey numbers, and completing 6 rounds nods to his six NBA championships.

Overview of the Workout

  • Exercises:

    1. 23 Box Jumps

    2. 45 Squats

    3. 23 Sit-Ups

    4. 45 Air Squats

  • Rounds: 6 Total

This routine emphasizes explosive power, lower-body strength, core stability, and muscular endurance—key attributes for success on the basketball court, and emblematic of Michael Jordan’s remarkable athleticism.

Exercise Details

1. Box Jumps (23 reps)

Description:

  • Stand in front of a sturdy box or platform of an appropriate height.

  • Lower into a quarter-squat, swing your arms back, and explosively drive upward to land softly on top of the box.

  • Step or jump back down and repeat.

Muscles Worked:

  • Primary: Quadriceps, Glutes, Calves

  • Secondary: Hamstrings, Core (for stability)

Sport Tie-In:
Michael Jordan was famous for his vertical leap and ability to explode off the ground—hence the nickname “His Airness.” Box jumps develop the same explosive power crucial for rebounding, shot-blocking, and dunking in basketball.

2. Squats (45 reps)

Description:

  • Stand with feet about shoulder-width apart, toes pointed slightly outward.

  • If you’re using weights (like a barbell), rest it across your upper back (or hold dumbbells at your sides).

  • Keep your chest up and core tight as you bend at the knees and hips, lowering until your thighs are at least parallel to the floor.

  • Drive through your heels to stand back up, squeezing the glutes at the top.

Muscles Worked:

  • Primary: Quadriceps, Glutes

  • Secondary: Hamstrings, Core (as stabilizers), Lower Back

Sport Tie-In:
Strong legs are vital for bursts of speed and powerful jumps. Squats build the foundational lower-body strength and stability Jordan leveraged for explosive drives to the basket and staying strong on defense.

3. Sit-Ups (23 reps)

Description:

  • Lie on your back with knees bent and feet anchored.

  • Place hands behind your head or across your chest.

  • Engage your abdominal muscles to roll your upper body off the floor until you’re sitting upright.

  • Lower back down with control.

Muscles Worked:

  • Primary: Rectus Abdominis (the “six-pack” muscles)

  • Secondary: Hip Flexors, Obliques (to a lesser degree)

Sport Tie-In:
Core strength helps an athlete maintain balance, control body movements, and generate power from the midsection. A stable core is critical for everything from spinning moves in the paint to quick changes of direction on the court.

4. Air Squats (45 reps)

Description:

  • Similar to standard squats but typically done without external weight.

  • Stand with feet shoulder-width apart, keep chest upright, brace your core, and lower your hips back and down.

  • Aim for at least parallel depth before driving through your heels to return to standing.

Muscles Worked:

  • Primary: Quadriceps, Glutes

  • Secondary: Hamstrings, Core (as stabilizers)

Sport Tie-In:
Air squats focus on muscular endurance in the lower body. Basketball demands repeated efforts of sprinting, jumping, and lateral movement. By emphasizing bodyweight control, air squats help maintain a strong, resilient base throughout a full game or multiple overtimes—just as Jordan often performed at a high level through entire playoff series.

The 6-Round Format

Completing six total rounds is a salute to Michael Jordan’s six NBA championships. Additionally, multiple rounds develop the stamina and mental toughness needed for long games or training sessions. Staying focused through repeated bouts of effort mirrors the determination Jordan displayed in high-pressure playoff moments.

Putting It All Together

  1. Explosiveness and Power: The box jumps are your primary explosive, plyometric movement—ideal for honing a dynamic vertical leap.

  2. Strength and Endurance: Squats (weighted or unweighted) and air squats combine to build raw strength and muscular endurance in your lower body.

  3. Core Stability: Sit-ups reinforce core engagement and help maintain total-body stability.

  4. Stamina and Mental Toughness: Performing 6 rounds underscores the workout’s intensity, mirroring the kind of relentless energy Jordan brought to every game.

When you tackle this workout, remember you’re pushing for the type of leg drive, core strength, and conditioning that made Michael Jordan a once-in-a-generation athlete. Focus on clean form, consistent pacing, and an athlete’s mindset—aim to improve each round just as Jordan pushed himself to become the best, every step of the way.

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