March 1-31 2020

Sports West Personal Training's

3X Workouts Fitness Challenge

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

   3X4-workouts.pdf      pdf reader pdf (398 KB)

Complete the following 3 workouts during the month of MARCH, 2020. A great way to push your fitness to the next level by introducing new workouts to your fitness regime! Work the body’s major muscle groups, target the core and elevate your heart rate for total fat-burning! To enter our March Challenge 2020, download the workout form (or pick one up by the Fitness Office), complete the following workouts by the end of the month, fill out the form and put it into the raffle box right next to the fitness office! At the end of the month, we'll draw names to award prizes! (see prize list below).

If you have any questions about how to do the exercises and/or need to modify any of them, please see one of our fitness coaches for assistance. Good Luck & Good Fitness!


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!