“The Big Dance” has arrived and with it the opportunity to become a Champion… of Fitness, of course!
Don’t let your fitness bracket get busted this year – I’ve created a great series to get (or keep) you fit this spring.
Start out strong with Sweet Sixteen, the easiest circuit in my March Madness Workout Series, so you can be sure to confidently take on the challenges of the upcoming rounds.
The Selection List:
- Pushups (kneeling or standard)
- Wide Stance Squat with Overhead Press
- DB Bent Over Row
- Hamstring Hiplifts on ball
- Forearm Plank Hold
- Walking Lunges
- Cross Body Mountain Climber
- Squat Jumps or Total Body Extension
- Pushup to Side Plank
- Hamstring Curls on ball
- Pike Pull Through
- Jumping Jacks
- Lateral Squats
Each round combines various movements from The Selection List above to create four workouts. Just as a tournament does, each round will grow progressively more challenging.
Try a new round each week and see if you have what it takes to make it to the Championship round!
Complete 1-3 sets x 30 seconds work : 15 seconds rest
Rest for 60 seconds between sets
Sweet Sixteen: 2, 1, 4, 3, 5, 13
Use The Selection List to decode the order of exercises then click the video above to workout with me right now!
PS – Here are some form cues to ensure your success:
Wide Stance Squat with Overhead Press
- Begin in a wide stance athletic stance* with toes angle out slightly. Hold DBs up at shoulders, palms facing each other.
- Press hips back and sit into a squat without dropping chest then drive up to standing pressing through heels and activating hamstrings, glutes and quads. Press DBs overhead at top of squat.
- Return DBs to shoulders and repeat the squat.
- Repeat for the designated time.
Pushups (kneeling or standard)
- Begin in a High Plank (or ½ plank with knees on mat) with hands set just outside shoulders, and chest lengthening forward
- Brace abs as you bend elbows (angled back ~45 degrees) lowering torso toward mat.
- Only go as low as you can maintain spinal alignment: no dipping chin, arching back or hip wobbles.
- Press back up to starting position.
Hamstring Hiplifts on ball
- Lay on your back with knees bent and feet flat on floor, hip width apart. Palms down next to hips
- Press into heels and drive hips up into Bridge. Keep tailbone reaching toward the knees and keep knees parallel by gently hugging them toward the midline.
- Lower hips to mat but do not rest: Energetically draw the heels back against the floor to engage the hamstrings more deeply as you drive hips back up into bridge.
- Repeat for the designated time.
DB Bent Over Row
- Begin in an athletic stance* with DBs down by sides.
- Press hips back and bend over with a neutral spine and tight core.
- DBs will hang down from shoulders in the start position. Pull elbows back and up as you draw shoulder blades together to lift DBs up and back toward hip crease.
- Lower with control to start position. Repeat for the designated time.
Forearm Plank Hold
- Begin with elbows set under shoulders, forearms parallel on the mat, and palms flat or pressed together
- Lengthen chest forward as you lift knees off mat and straighten legs.
- Keep front side of body (abs, hips, quads) engaged and buoyant with abs contracted
- Hold for the designated time
- Knees soft as you jump feet apart and together.
- Raise arms out to the side and overhead as feet jump out. Lower arms back down as feet jump together.
- Stay lifted through the core