“What does it take to become a champion?
Desire, Dedication, Determination, Concentration, and the Will to Win.”
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:
- 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
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!
In Love & Gratitude,
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:
- 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.
- 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.
- 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.