Get Your Game Face On: Final Four Round of My March Madness Workouts!
You dominated Sweet Sixteen; you conquered Elite Eight. Now it’s time to secure your spot in the Championship.
It’s time to crush this Final Four Workout!
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
- Burpees
- Pike Pull Through
- Jumping Jacks
- Lateral Squats
Just like the first two rounds, Final Four combines various movements from The Selection List above to create a killer circuit. If you can get through this workout, you’re on your way to the Championship next week!
This Week…
Round 3:
1-3 sets x 50 seconds work : 15 seconds rest
Rest for 60 seconds between sets
Final Four: 9, 6, 8, 7, 10
I’ve got my game face on… do you?
In Love & Gratitude,
Miss Holt
PS – “The difference in winning and losing is most often… not quitting.” –Walt Disney
PPS – Make sure your form is perfect so you can be successful:
Walking Lunges
- Being standing in an athletic stance*.
- Step one leg forward and drop back knee toward floor.
- Keep weight shifted onto front leg, specifically driving up through the heel and glutes of that front leg as you push forward and up to standing. Switch legs, lunging foward.
- Alternate legs lunging and Repeat for the designated time.
Cross Body Mountain Climber
- Begin in High Plank with hands set under shoulders and torso in a straight line. Engage quads and core to stay buoyant
- Lengthen chest forward and hold as you drive a knee up toward opposite elbow. Contract core stronger then return leg to plank.
- Alternate legs moving slow and controlled.
- Repeat for the designated time.
Total Body Extension
- Start in an athletic stance*.
- Dip down quickly into a quarter squat and swing your arms behind you by your sides.
- Explode up and extend your body onto your toes, raising your arms overhead.
- Control the descent back and in one movement return to the dip before exploding back up again. This is a non-impact replacement for jumping.
Pushup to Side Plank
- Begin in a pushup position with hands set just wider than shoulders, chest drawing forward with abs and quads engaged and lifted.
- Perform a pushup then rotate heels to the right and lift the left arm skyward coming into a side plank. Control your body as you return to the pushup position.
- Repeat the pushup then rotate into side plank on the opposite side.
Hamstring Curls on ball
- Begin lying on the floor with heels on top of ball, feet flexed and legs straight. Place hands on floor for balance
- Lift hips off floor and engage core.
- Using hamstrings, bend knees to draw ball in toward hips then press legs straight without hips dipping or dropping.
- Repeat for the designated time.