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:

  1. Pushups (kneeling or standard)
  2. Wide Stance Squat with Overhead Press
  3. DB Bent Over Row
  4. Hamstring Hiplifts on ball
  5. Forearm Plank Hold
  6. Walking Lunges
  7. Cross Body Mountain Climber
  8. Squat Jumps or Total Body Extension
  9. Pushup to Side Plank
  10. Hamstring Curls on ball
  11. Burpees
  12. Pike Pull Through
  13. Jumping Jacks
  14. 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,

Signature 3.Missi


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.

The post Get Your Game Face On: Final Four Round of My March Madness Workouts! appeared first on Early To Rise.

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