Be Fitness Vigilant | The Compounding Workout for March

March is Upon Us

And it’s quite an emotional month! As we come up on the 1 year pandiversary we can reflect on the last 12 months. Now is not the time to feel guilt or shame if your movement during this last year has been subpar. And kudos to you if you’ve been able to pivot your workout routines to accommodate for Covid! As part of our Fitness Vigilant motto for the year, I’d like to share the compounding workout for March! The compounding workout takes advantage of adding an element to the workout each day, progressively getting harder towards the end of the month! You can also see the February workout here!

On odd days of the month, you’ll be doing cardio of your choice (either jogging, riding a stationary bike, or using a rowing machine) for 1 minute x the day! For example, on March 7th, you’ll be doing 7 minutes of your cardio choice. I recommend alternating between running and walking, if you are struggling like I am!

On even days of the month, you’ll be doing strength exercises to build muscle mass! I’ve made one for bodyweight and one with a few pieces of equipment! For March, you’ll be doing 3x the reps per date for March, until after the 15th we’ll adjust it to 2x the date!

  • Bodyweight: Push Ups, Sit Ups, Side Lunge, Superman, Squat
  • Dumbbell & Resistance Band: Squat to Overhead Press (DB), Single Arm Row (DB), Side Lunge (DB), Rear-Delt Pull Apart (band)

See below for an example:

March 5th: 5 Minutes of Cardio
March 6th: 18 repetitions of each (can break it down to 3 sets of 6 reps)
March 7th: 7 Minutes of Cardio
March 8th: 24 repetitions of each (can break it down to 2 sets of 12 reps)
* * *
March 16th: 32 repetitions of each (can break it down to 4 sets of 8 reps)
March 17th: 17 minutes of cardio
March 18th: 36 repetitions of each (can break it down to 3 sets of 12 reps)

The pattern compounds on itself, which makes it progressively more challenging by the end of the month. Remember, you should take a rest day every 6-7 days as needed. Similarly, the breakdown of repetitions can be adjusted to your liking.

Have fun! And remember: work hard and be safe!

Cheers,

Mathias