FTOC Fitness Program: March Workout

Spring is just around the corner, which means it’s time to shake off those winter blues and get ready for warmer weather. With longer days and more sunlight, March is the perfect time to recommit to your fitness goals and get back on track with your workout routine. Whether you’ve been hitting the gym regularly or have taken a break over the winter months, now is the time to ramp up your workouts and start feeling your best. In this blog post, we’ll share 4 quick and effective workouts, so you can get in shape and feel great for the season ahead.

March Workout Step-by-Step

Lunge to step up: Sets 2-5, Reps 3-15 each side

Start standing with both legs about hip width apart. Do a rear lunge by bringing one leg behind your body and bending the knee to a few inches above the ground while keeping the front leg’s foot flat and bent at the knee. From the rear lunge position, bring the rear leg back to the front and then drive the knee up to hip height and repeat.

Push up with plank row: Sets 2-5, Reps 3-15 Each Side

Start in a push up plank position with the balls of the feet touching the floor and both hands flat to the ground. You will then do a push up by bringing the body to the ground slowly while bending at the elbows. Return to the start position, then drive one elbow behind you while keeping the motion tight to the sides of the ribs. Repeat on the opposite side and then repeat the pushup. You can use weights to increase the load and difficulty of this exercise.

Windshield wiper: Sets 2-5, Reps 4-20 Each Side

Start lying on your back with your hips and knees both at 90 degree angles in the air and arms out to the sides flat to the ground to help anchor the body. Slowly bring the sides of the legs to the ground by rotating at the hips and maintaining the 90 degree angles of the hips and knees. From the ground, bring the knees back to the starting position and repeat on the other side. The more you increase the angle at the knee, the more difficult the exercise will become.

High Knees/ Marches: Sets 2-5, Reps Timed or 6-50 each side

Start with both feet about hip width apart. Drive one knee up to at least hip height then slowly bring it back to the ground. Repeat on the other side. As you get more comfortable with the exercise and balance allows, increase the speed and intensity.

It’s important to prioritize your health and fitness goals. Be sure to check out Chris’s exercise routines from January and December, and stay tuned for more to come! Learn more about our Wellness services, including weight resistance training, nutrition services, and more, by visiting our Wellness page. If you’re interested in working out with Chris, call 1(800) 597-7977 ext. 507 to schedule an appointment or visit our appointment page.