March Madness!!!! A Powell Pack Family Workout

Okay, I’ll admit it. I am not exactly what you would call a sports fanatic, but somehow my oldest son Matix has become one of the most sports savvy kids on earth, reciting stats and facts at the drop of a hat! He seriously lives and breathes sports. In an effort to combine my love of family workouts with my kiddos’ sports interests, I came up with a fun, outdoor March Madness themed workout. We’re lucky enough to have a basketball hoop right in our backyard, but these games + exercises can be done anywhere you can find a hoop. Here’s what we played:


An oldie, but a goodie! Super simple, yet super fun and it’s easy to learn. The best part about this game is that it gets the kids moving and packs plenty of laughs along the way. This is a game meant for 2+ players and only requires a ball and a hoop as equipment.

2016-02-29 17.07.07

To begin the game, one player shoots from anywhere on the court. If the player makes her shot, the next player in line must also make the same shot player #1 previously made. If the second player does not make the shot, he receives the first letter in the word “PIG.” If any players miss enough shots to spell out the word “PIG,” they are out of the game and the other players continue. The last player standing wins!

2016-02-29 17.08.45

A simple game, but it provides a ton of fun and can actually take quite a bit of time depending on how good your players are! For more info on how to play, click here.

Dribble Tag

After a few tears from missed shots, we decided to mix things up a bit and focus on some other basketball skills with a little game of Dribble Tag! Again, such a simple concept, but it had us laughing and sweating the whole game through.

2016-02-29 17.21.02

The only equipment needed for this game is a ball and your kiddos?no basketball hoop required! To play, one person begins as “it.” Just like in regular tag, the player who is “it” attempts to run and tag the other players to make them “it.” However, in this version, the “it” person must continue to dribble the ball the entire duration of his turn until tagging a new player to be “it.”

2016-02-29 17.21.41

For littler kiddos, try having them just hold the ball and run if dribbling isn’t a possibility. My kids had a blast with this one, and I love that it can be played virtually anywhere!



For anyone that grew up playing sports, you know this sprinting drill well…and you that it’s a staple of almost every practice for nearly every sport. Honestly, I have a serious love/hate relationship with this drill!! It’s an incredible cardio workout that really gets the blood flowing…and it quite the “race” game for little kiddos.


For this workout, all you’ll need is a body ready to run and some lines drawn on cement?using chalk works great, or even a few cones will do. First, you’ll need to create a first sprint line, a second sprint line, and a third sprint line?each line placed at double the length of the previous line, making each sprint twice as long as the last. If you don’t have lines on the ground, you can use cones, or really anything of markers.

2016-02-29 17.14.59

The how-to is simple: first, sprint to the first marker (for us, the foul line on the court), then back to the beginning (underneath the hoop). Then sprint past the foul line to the half court line (or the second marker), then back to the hoop. Finally, sprint all the way to the other side of the court (or the final marker) and back. Repeat this 5 times for a major burner! Trust me, this one will have your family working hard from start to finish…and you’ll ALL be taking naps afterward. #YoureWelcome

2016-02-29 17.22.59

So while I might not be the BIGGEST sportsaholic in the world, I can play a mean game of PIG, Dribble Tag, and Suicides!! Try these out with your family and tell me what you think below!! Also, share any other sports-related games that you love!



Related reading:

Deck of Cards: Thanksgiving Edition

Halloween Candy Workout: Family Style!

My Kind of Family Fitness! Deck of Cards: Kids’ Edition

Easter Egg Hunt + Exercise = The Perfect Powell Pack Combo

9 Responses

  1. I love sports and I love this idea. Can’t wait for my Little’s to get a tad bigger and join my husband and I. Well maybe I can wait 😉

  2. It seem to me that people try to get help from ya’ll and all they get is a run around! I also when to apply for the show and when I pushed the apply here, I got other weight loss sites?? So I think this is just away you and your show try to lead people on. It says on the show you can write chris powell but this is not so. So why you say on the show that people write him and he picks the one he wants to help?? Is this right to the many people that look for help and get miss lead by your show?? People that over weight look for someone to believe in and when they watch this show they think they got a chance to change their life but when you go and try and get the help from this site they get nothing but let down again and it says he cares but I think it just all for the money and attending from the show and not the person he says he cares about.. Now you can do what you want with this and you will probably delent this common but it ok I am use to being let down won’t be the first time nor the last time 🙁 God Bless ya’ll and maybe one day people will do what they say and not lie to get what they want ..

    1. Hi Raven: Casting for EWL is currently closed, so that’s why the link is not functioning, and part of the application process does include writing a letter to Chris and Heidi. While Chris and Heidi truly wish they could personally help everyone, unfortunately, they’re not able to. That’s why they’ve made all their transformation tools that they use on the show available for all of us to use to achieve our goals! You can learn about their carb cycling program here:, and be sure and follow all the links within the post too. Make and keep that first promise to yourself (link in the post), choose a cycle, and go! You can do this!

  3. Hi Chris and Heidi, my name is Andi and I recently saw an episodeof yours. I wanted to reach out and say will you help me please. I am a 21 year old women who weighs 310 lbs . I’ve had a rough past and have tried to lose weight over the years with no success. I’d like to hear from you please

    1. Hi Andreana: Chris and Heidi truly wish they could personally help everyone, but since that’s not possible, they’ve made the same program they use on EWL available for all of us to use to achieve our transformation goals. You can learn about their carb cycling program here: Make that first promise, choose a cycle, and go! You can do this!

  4. I would like to know how I can apply to possibly be on the show or even get the help without the show. I’ve struggled my whOle life with my weight and autoimmune. I want to get healthy iveating stopped smoking I’ve done all I need to but I don’t know how. I have three grown children and a grandson that I want to enjoy I just want to finally be able to enjoy life for once. Please help me please or if you know of someone that will please tell me. I would appreciate it for the rest of my years which will be much more if I can fix this.

    1. If there is an address I can write to please email it to me I tried to look for one and was unsuccessful at finding one. Thank you please help me have a life for once I’ve waited all my life.

    2. Hi Christy: It sounds like you’re on the right track! Casting for EWL is currently closed, but you can begin your own transformation journey today with the same program Chris and Heidi use on the show. Learn about their carb cycling program here: And it’s best to discuss this, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend for your health issues. You can do this!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.