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    Muscle Madness

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    api-280440088
    This document outlines the challenges for a 4-week team fitness competition called "March Muscle Madness." Teams of 4 people complete different exercise challenges each week to earn basketballs and advance to the next round. The challenges get progressively harder each week. The team with the least basketballs is eliminated each week.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    Muscle Madness

    Uploaded by

    api-280440088
    379 views7 pages
    This document outlines the challenges for a 4-week team fitness competition called "March Muscle Madness." Teams of 4 people complete different exercise challenges each week to earn basketballs and advance to the next round. The challenges get progressively harder each week. The team with the least basketballs is eliminated each week.

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    muscle madness

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    This document outlines the challenges for a 4-week team fitness competition called "March Muscle Madness." Teams of 4 people complete different exercise challenges each week to earn basketballs and advance to the next round. The challenges get progressively harder each week. The team with the least basketballs is eliminated each week.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    379 views7 pages

    Muscle Madness

    Uploaded by

    api-280440088
    This document outlines the challenges for a 4-week team fitness competition called "March Muscle Madness." Teams of 4 people complete different exercise challenges each week to earn basketballs and advance to the next round. The challenges get progressively harder each week. The team with the least basketballs is eliminated each week.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    You are on page 1of 7

    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

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