Become a Champion Today – Final Round of March Madness Workouts!

By Missi Holt | 04/6/2016 |

“What does it take to become a champion?

Desire, Dedication, Determination, Concentration, and the Will to Win.”

 –Patty Berg

Every champion was once a contender who refused to give up. You’ve made it through 3 grueling rounds of my March Madness Workout Series, which means you didn’t give up. You have what it takes to win.

It’s time to become a champion. Today.

Give this circuit everything you’ve got. You’ve come this far. Don’t hold back now.

The Selection List:

  1. Pushups (kneeling or standard)
  2. Wide Stance Squat with Overhead Press
  3. DB Bent Over Row
  4. Hamstring Hiplifts on ball
  5. Forearm Plank Hold
  6. Walking Lunges
  7. Cross Body Mountain Climber
  8. Squat Jumps or Total Body Extension
  9. Pushup to Side Plank
  10. Hamstring Curls on ball
  11. Burpees
  12. Pike Pull Through
  13. Jumping Jacks
  14. Lateral Squats

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This week…

Round 4:
1-3 sets x 60 seconds work : 15 seconds rest
Rest for 60 seconds between sets

Championship:  8, 12, 11, 14

Use The Selection List above to decode today’s Championship Circuit then sweat through tears right beside me!

If you missed the workouts from the past few weeks, click here for the Sweet 16 workout, click here for the Elite 8 workout, or click here for the Final 4 workout.

In Love & Gratitude,

Smiling MissiSignature 3

PS – Once you rock out this Championship circuit, remember this –

“Champions aren’t made in the gym.

Champions are made from something they have deep inside them:

A desire.          A dream.         A vision.”

                                                                                    -Muhammed Ali, Boxer

PPS – A Champion executes perfect form – here’s how:

Squat Jumps

  • Begin in an athletic stance. Press hips back and sit into a squat with weight evenly distributed between balls and heels of feet. Keep chest lifted and core tight.
  • Drive up through standing into a vertical jump. Land softly lowering right back into the squat.
  • Repeat for the designated time.

Pike Pull Through

  • Begin seated on the floor with hands set outside of hips, fingers pointing forward. Place heels on the floor with knees slightly bent.
  • Lift into a Reverse Table or Bridge by driving through feet and hands to raise hips off floor.
  • Swing hips down and back pulling through arms into a Pike – engage quads to help. Draw belly up and in for lift, and strengthen arms.
  • Repeat for designated time without touching hips to floor.

Burpees

  • Stand with your feet shoulder-width apart.
Drop down onto your hands and feet, then thrust your feet back so you are in a push- up position.
  • Perform a Pushup.
  • Thrust your feet back in toward chest and vertically jump up.

Lateral Squats

  • Begin in a very wide stance with toes pointing forward and weight anchored in heels.
  • Keeping the right leg straight, push your body toward the left leg and drop into a squat. Drive back up to standing by pressing through heel and engaging hamstring and glutes.
  • Alternate squatting laterally from side to side. Keep the straight leg engaged to help with form and depth.
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