What kind of work-out do you do ?

Football and basketball are quite different in athletic requirements and tactics actually.

Kegels

I lift things up, and I put them down.

https://youtu.be/VtPgSnCkcEU

With Faklon via facetime

I go to the gym 5 times a week and ride my bicycle 1-2 times a week

4 days a week, lower upper split + air bike for cardio

I used to run on the treadmill, boxing on the punching bag, and weight lifting, some basic gymnastics like squatting and sit ups, but in a long time I have been lazy and didnt do anything. I gained in a year 25kg. Im sad and depressed, I want to start working out again, but today I feel out of breath and have pain in the breast since yesterday, so I wont start today, I will wait when I feel better, then I start with some light gymnastics, then treadmill and boxing.

https://youtu.be/tinPQph9EZs

Bicycle, Tennis, Table Tennis and Volleyball

Dumbbells, pull-ups, push ups, squats, skipping rope, walking 8-10 km per day since 2017 (usually it is 250-350 km monthly depending on season), i used to run 5-10 km 2-3 times per week in 2017-2019.

For years I've just been going on walks 2 to 3 days a week and then mountain biking once a week, sometimes every other week, and a ton of gardening.

I'm tired of always being borderline chubby and weak ( well i'm not that weak, but as you age you lose muscle, so i want to build mine up a bit more), so a couple weeks ago I started a new workout routine 30 mins/5 days a week. It's a whole bunch of;

Cross Jump Jack
Knee Raises
Curtsy Lunge
Oblique Twist Squat
Split Jumps
Jumping Jacks (my least favorite, even though they are so easy, they always end up hurting me)
Reverse Lunges
Butt Kicks
Arm Reach Lunge
Squat In Out
Punches
Floor Taps
Slow Burpees

I need to incorporate some more upper body exercises.