Friends, we’ve made it to the final week of the March Madness Challenge! I hope you’ve enjoyed it, and hopefully you have seen the fruits of your hard work. These weekly workouts have given you an opportunity to get stronger and increase your cardiovascular endurance. And trust me, this week will be no different! I’ve got a new full body HIIT workout for you, and our focus will be the same–upper body, lower body, core, and cardio.
For those who are just joining the challenge, welcome! Please take a moment to bookmark the previous workouts (WEEK 1, WEEK 2, and WEEK 3) so you can do them at a later date. You can definitely jump in and join this week’s full body HIIT workout–no worries!
Before You Do This Full Body HIIT Workout
Equipment and Your Workout Space
Be sure to have everything that you’ll need before you decide to exercise. I’ve kept this pretty simple in terms of equipment. Here’s what you’ll need:
- weights are optional (3-10 lbs)
- a mat
- a towel
- water
- a timer (on your phone or watch) to use for your work/rest intervals
If there’s something you don’t have, no worries! Simply check out my list of favorite fitness equipment HERE.
Also, have a plan in terms of your workout space. Make sure your space is clear of any obstacles. You’ll want to have plenty of room to move front to back, side to side, and move your arms up and down.
Warm Up Exercises
Please give yourself about 2-3 minutes to warm up before starting the full body HIIT workout. You’ll use the warm up to prepare your mind and body for the workout. Warm up exercises signal to your brain that you’re about to do physical activity. Also, you’ll raise your body temperature, lubricate your joints, and get your blood pumping. So don’t skip your warm up exercises! Here’s a helpful VIDEO of some of my favorite pre-workout warm up stretches.
Cool Down Stretches
Similar to the warm up, allow yourself a couple of minutes to cool down. This is a great way to signal to your brain that: 1) the workout is over and 2) it’s time to let your heart recover. Plus, post workout stretches will help you build flexibility and prevent injury. Looking for some stretch suggestions? Check out some of my favorite cool down stretches HERE.
This Week’s Full Body HIIT Workout
Can’t view the video? Click HERE!
Exercise 1: Renegade Rows + Push-up
Targeted Muscles: Upper body, lower body, and core
Modification: Lighter weights and/or scale to your knees
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start in a high plank position with dumbbells in hand, your wrists underneath your shoulders, and hips in line with your shoulders. Separate your feet so you have a wider stance (for more stability). Complete a row with the right arm, then the left arm, then do 1 push-up. As you row, try to keep your hips from rocking to the left and right. Keep your spine long, and draw your belly in towards your spine. As you row with one arm, you are pressing down into the weight that’s on the floor. Modification option: don’t use weights, but definitely create your own resistance as you complete each row.
Exercise 2: Pendulum Lunges
Targeted Muscles: Glutes, hamstrings, quads, calves, and core
Modification: No weights, or hold the weights by your sides
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start with shoulders over hips, feet about hips distance apart, and weights at your shoulders. Step the right foot forward into a lunge, while keeping shoulders over hips and both knees at a 90ยฐ bend. Press through the right heel to come out of the lunge. Only lightly tap the right foot on the floor, then step the right foot back into a reverse lunge. Again, both knees should be at a 90ยฐ bend. Press through the left heel to come out of the lunge. Only lightly tap the right foot on the floor. Repeat this series on one leg for the first set, then work the other leg during the second set. Progression option: Bring the right foot toward the left knee in the transition between the forward lunge and reverse lunge.
Exercise 3: Woodchoppers
Targeted Muscles: Glutes, hamstrings, quads, obliques, shoulders
Modification: No dumbbell
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start in a squat, each hand holding onto the end of one dumbbell. Press your weight into your heels, and hold the dumbbell by your right hip. Raise the dumbbell overhead as you rise from the squat and stand on your tippy toes. Lower down to the squat again, but bring your dumbbell by your left hip. Repeat. Progression option: use a heavier weight.
Exercise 4: Jump Rope
Targeted Muscles: Upper body, lower body, core, and your heart!
Modification: Go slower
Interval: Work for 60 seconds at 80% effort, then rest for 60 seconds
Form Tips: Pretend you are holding a rope, and just go for it–jump rope! Modification options: you can keep your pace slow to moderate, and/or keep your knees low. Progression options: raise your knees higher and/or change the tempo by going faster, or use a single/single/double tempo.
Next Steps for This Week’s Full Body HIIT Workout
Finish this final week of the challenge by holding yourself accountable! Make a commitment to yourself by choosing your 3 workout days, then book them on your calendar. On each workout day, do your warm up exercises before you start the workout. Repeat the four exercises once to complete 1 round. Don’t forget to switch the working leg for Exercise 2 during the second set. You can repeat the workout several times for a longer workout, but take a 1 minute break between each round. Last, please take 1-2 minutes to do your post workout stretches.
On workout day 2 or 3, you can make things a little more interesting by:
- doing the full exercise instead of the modification
- going faster (but keep good form!)
- extending your workout by doing more rounds
- reversing the order of the exercises
What to Expect After the March Madness Challenge
First, we’re not done yet! I will send the last wellness tip for the challenge on Friday, so please be sure to sign-up to receive my emails. Just click the button below to sign-up!
Second, I will continue to send wellness and fitness tips each month. If you’re signed up to receive my emails, the blog posts will go straight to your email box!
As always, stay committed, have fun, and Iโll talk to you soon!
Mrs. Traylor is a Fitness Instructor, NASM Certified Personal Trainer &ย Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist,ย wife, and momma who provides actionable advice for positive lifestyle changes with fitness, nutrition, and wellness.ย Read about Wendyโs inspiring entrepreneurial journey, and subscribe to Wendy’s newsletter here!
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