March is one of my favorite times of the year. Spring begins, I turn another year older and the NCAA basketball tournament is on all of our radars. Because layers of clothes are beginning to thin and each day has a bit more vibrance to it, you have to also step up your workout game.

The March Madness Workout will work just about every muscle in your entire body. The March Madness Workout also has the additional benefit in combining both a cardiovascular high-intensity interval training (HIIT) workout with a muscle building slow movement (eccentric) upper body workout.

The March Madness Workout is challenging, but you will get results. The HIIT aspect of the workout will burn calories for even a few days after your workout. The eccentric lifts will make your muscles bigger and stronger (and sore!).

Challenge yourself today. Make an investment in this workout now so you can relax for the next few days!

You got this…

The March Madness Workout

Follow the instructions as directed below for each exercise

Squat Jump HIIT Exercise

First, we will do the Squat Jump HIIT Exercise. Time to work your legs!

  1. Set your interval timer for 20 seconds of exercise and 10 seconds of rest.
  2. Perform as many Squat Jumps as you can for 20 seconds, and then rest for 40 seconds. YOU MUST GIVE 100% EFFORT!
  3. Perform 10 total intervals of the Squat Jumps Exercise for a total of 10 minutes.

Eccentric Upper Body Exercises

For each exercise, move the weight “up” at a normal to fast pace, but move the weight back to your starting position over 5 SECONDS or slower!

Move the dumbbells back down slowly.
Move your body towards the floor slowly.
Push the weight up fast, but down slow.
Keep your proper form. Up fast, down slow…
Hold the plank position for as long as you can…

 

Done! Feel refreshed??? Time to go eat some good food to replenish your energy and protein sources!