Here all the rules for the Bender JCC’S Health&Fitness March Madness Bracket:

Week One

1. On the March Madness tracking sheet, you will see four groups of exercises (total of eight movements).
2. Perform all eight exercises from the right or left side of the tracking sheet (i.e. burpees – arm punches and high knees – triceps pushdown)
3. Complete 1 set of 10 reps of each exercise two times during week one.

Sample Week One Workout: 10 reps of high-knees, butt-kickers, Russian twists, bicycle crunches, lunges, step-ups, tricep dips and tricep pushdowns

Week Two

1. Circle one movement from each bracket (i.e. burpees or mountain climbers and high knees or butt kickers) and fill-out the tracking sheet.
2. Complete two workouts each week – completing all exercises from the right and left side of the tracking sheet.
3. Complete 1 set of 15 reps of each exercise from the right and left side two times during week two.

Sample Week Two Workout: 15 reps of burpees, crunches, squats, push-ups, high-knees, bicycle, step-ups and tricep dips 

Week Three

1. Circle one movement from each bracket of week two and fill-out the tracking sheet.
2. Complete two workouts each week – choosing two exercises from the right and left side of the tracking sheet.
3. Complete 1 set of 20 reps of each exercise two times during week three.

Sample Week Three Workout: 20 reps of push-ups, crunches, step-ups and high-knees

Week Four

1. Circle one movement from each bracket of week three and fill-out the tracking sheet.
2. Complete two workouts each week – choosing one exercise from the right and left side of the tracking sheet.
3. Complete 1 set of 25 reps of each exercise two times during week four

Sample Week Four Workout: 25 reps of crunches and step-ups

Modifications: 
All of the movements listed on our fitness bracket can be modified to your fitness level! You should use a modification that is appropriate to you. For example, if you can’t do regular push-ups, do them from your knees, a counter, or even a wall. If you want the squats to be more challenging, add weights to the exercise or add a second or third set of 10 reps to your workout.