March 1-31 2019!

Sports West Personal Training's

3x4 Fitness Challenge

4 weeks of March complete the following workouts each week with a day’s rest in between.

   March2019-Challenge-Workouts.pdf      pdf reader pdf (332 KB)

For the 4 weeks of March, complete the following workouts each week, with a day's rest between. (For example, do Workout 1 on Monday, Workout 2 on Wednesday, and Workout 3 on Friday.) Repeat each week for 12 workouts total to qualify for prizes (see prize list below).

This month's challenge offers a comprehesive routine involving the body's major muscle groups, targeting the core and will elevate your heart rate too. (Great for fat-burning!)


WORKOUT 1

  • 20 PUSH-UPS (may modify)
  • 15 PULL-UPS OR PULL-DOWNS (see trainer for modifications)
  • 15 HAMSTRING CURLS (at any hamstring station or TRX®)
  • Repeat 3 times With 30 Second Rest Between Sets

WORKOUT 2

  • 15 ROWS at any row station, row machine, or with dumbbells.
  • 16 ALTERNATING LUNGE/DUMBBELL PRESS
  • 30-SECOND 'ACTIVATED PLANKS' (ask coach)
  • Repeat 3 times With 30 Second Rest Between Sets

WORKOUT 3

  • 30 CROSS-KICK MOUNTAIN CLIMBERS
  • 30 GLUTE BRIDGE KICKS/CORD LAT PULL-APARTS
  • 20 TRX® PISTOL SQUATS
  • Repeat 3 times With 30 Second Rest Between Sets

the PRIZES!