March Muscle

Madness
March 2 - 27

This is a 4 week team challenge. Get your coworkers together to form a 4 person team.
The goal is to get as many basketballs as you
can each week in order to move on to the next
round.
The team with the least amount of basketballs
will be eliminated each week, but can still
continue to complete the challenges if desired.
Basketballs are earned by completing the
exercises posted on the board. Look for new
challenges every Monday.
Each week the challenges will be different and

SWEATY SIXTEEN
Challenges do not all need to be completed at one time. You have one
week to complete them.
Individual challenges may be split into multiple workouts if necessary.
Ask a staff member for any necessary modifications or clarification.
You will receive one basketball for each of the following:

20 minutes of Cardio (any

machine)
10 minutes Rower
10 minutes Stairmaster
1 minute Plank
25 Push Ups
1 minute Wall Sit

30 Jumping Jacks
30 Crunches
30 BOSU Ball Crunches
25 Squat Jumps
40 Walking Lunges (20 each
leg)
15 Chin-ups (can be
assisted)

ELITE EFFORT EIGHT

Challenges do not all need to be completed at one time. You have one
week to complete them.
Individual challenges may be split into multiple workouts if necessary.
Ask a staff member for any necessary modifications or clarification.
You will receive one basketball for each of the following:

30 minutes of Cardio
15 minutes Rower (stay at
3:00/m pace)
2 sets of 1 minute Wall Sits
2 sets of each:
o 1 minute Plank
o 30 seconds right side Plank
o 30 seconds left side Plank

2 sets of 20 BOSU Push-ups AND

2 sets of 20 BOSU Squats
2 sets of 20 Burpees
30 Bicycle Crunches AND 30
Stability Ball Crunches
2 sets of 30 Mt. Climbers
30 Chin-ups (can be assisted)

FINAL FIT FOUR

Challenges do not all need to be completed at one time. You have one
week to complete them.
Individual challenges may be split into multiple workouts if necessary.
Ask a staff member for any necessary modifications or clarification.
You will receive one basketball for each of the following:

30 minutes Arc Trainer/Elliptical Hill Program (level 3 or

higher)
30 minutes Upright Bike Hill Program (level 5 or higher)
30 minutes Elliptical Interval Program (level 4 or higher)
2 sets 25 BOSU Squats AND 2 sets 25 BOSU Push-ups
50 Weighted Walking Lunges (25 each leg)
2 sets Jump Squats for 30 seconds AND Jumping
Lunges for 30 seconds
Attend any Group Fitness Class

CHAMPIONSHIP CHALLENGE
Challenges do not all need to be completed at one time. You have one week to
complete them.
Individual challenges may NOT be split into multiple workouts.
Ask a staff member for any necessary modifications or clarification.
You will receive one basketball for each of the following:

1 mile on Treadmill
o Walk under 13 minutes OR
o Run under 10 minutes

2 sets of 1000m on Rower (stay at 2:45/meter pace)

4 sets of 20 Burpees
Ab Circuit Workout
Total Body Workout
Attend a Cardio Group Fitness Class
Attend a Non-Cardio Group Fitness Class

AB CIRCUIT
You will receive one basketball after completing the following circuit all
at one time TWICE through (10 min. total):

1 minute Plank
30 seconds V-ups
30 seconds Bicycle Crunches
30 seconds Reverse Crunches
30 seconds Toe Tappers
30 seconds Russian Twist
30 seconds Stability Ball Crunches
30 seconds Stability Ball Left Side Crunches
30 seconds Stability Ball Right Side Crunches

TOTAL BODY WORKOUT

You will receive one basketball for completing all of the following
TWICE (2 sets of each exercise):

15 Push Ups
20 Squats
15 Triceps Dips
20 Reverse Lunges (each leg)
20 Stability Ball Crunches
Repeat All