March is a time of year when college sports enthusiasts and avid basketball fans look forward to the major, single-elimination Division 1 basketball tournament, March Madness. This time is also a huge month for Spring Breakers and those gearing up for the kickoff of bikini season.
March Madness and the fact spring is just around the corner (March 20th is the first day!) should have you feeling motivated to tone up and get in your best shape — so use this March Madness Fitness Challenge as an incentive to kickstart your fitness before warmer weather hits.
This challenge has a different fitness activity assigned to each of the days of the week. The activities target varying muscles groups and work your body in different ways. For the arms, abs, back and legs & butt days, you have the option to complete your own workout for these specific areas of the body or you can do the list of exercises provided below. Additionally, for those same days, start and end with a 10-minute mobility/cardio warm-up and cool down of your choice. See below for the assigned sets and repetitions, based upon your level of fitness.
Get ready to be 10 x fitter in just 30 days!
Beginner: 2 sets of 10 repetitions per exercise
Intermediate: 3 sets of 12 repetitions per exercise
Advanced: 4 sets of 14 repetitions per exercise
Repetition Challenge Days
The 1,000 Repetition Challenge is comprised of a single circuit consisting of 10 different exercises. You are to complete 10 repetitions of each of those assigned exercises. Following the completion of the circuit, repeat the exact exercises and number of repetitions nine more times, totaling 10 completions or 1000 repetitions altogether.
Time how long it takes you to finish the entire challenge and write it down. Be sure to keep track of your times because with each week, your goal is to beat the previous week’s challenge completion time.
Note that the last day of the March Madness Challenge is an 1,100 Repetition Challenge. The exercises and repetitions will stay the same; the only difference is that you will do the circuit one additional time, totalling 11 completions. Just as before, you will record the time it took you to finish the challenge. You want this time to beat, however, or at least equal, the time it took you to complete the 1000 Repetition Challenge on the very first day of the March Madness Fitness Challenge.
- 10 burpees
- 10 reverse crunches
- 10 squat jumps
- 10 push-ups (regular or knee)
- 10 jumping jacks
- 10 leg raises
- 10 tuck jumps with thigh clap
- 10 mountain climbers (both legs=one rep)
- 10 Russian twists
- 10 high knees (both legs=one rep)
The exercises can be performed using a combination of dumbbells, barbells, resistance bands, cable machines and bodyweight. You know your body, so select the amount of weight that will challenge you while also
suiting your level of fitness.
- Bicep curls
- Triceps dips
- Push-ups (regular or knee)
- Lateral raises
- Upright row
- Shoulder press
- Arm circles
- Triceps kickbacks
- Front raises
The only equipment needed for these exercises is a fitness mat or a cushioned surface.
- Plank – push up, elbow, & side planks, challenge yourself by lifting 1 arm or 1 leg, or 1 of each (opposite arm, opposite leg) 🙂
- Side crunches
- Flutter kicks
- Russian twists
- Reverse crunches
- Leg raises
- Bicycle kicks
These exercises can be performed using a combination of the following equipment items, depending on your fitness level: bodyweight, barbell or dumbbells.
- Bent-over or cable rows
- Lat pull-downs
- Back extension
- Chin-ups (weighted or assisted)
- Pull-ups (weighted or assisted)
- Shoulder shrugs
- Reverse flys
- Inverted rows
Legs & Butt Days
These exercises can be performed using a combination of the following equipment items, depending on your preference and level of fitness: bodyweight, barbell, dumbbells, cable machines or kettlebells.
- Split squats
- Timed wall sit
- Leg press
- Knee & hip extension
- Knee & hip flexion
- Calf raises
- Walking lunges
- Reverse lunges
- Single leg bridges
These days are dedicated to an entire hour of cardiovascular exercise. You can choose to do one exercise or a combination of the options listed below. Some of the exercises can either be performed outdoors or in a gym setting.
- Rowing Machine
On rest days, you have the time off to let your body and muscles recover. Be sure to stretch out your muscles in order to help them repair and also to improve your flexibility. If you own or have access to a foam roller, roll out your muscles for increased blood flow and fascia release.
Comment your results below! 🙂