2020 Gridbook Fitness Challenge

WELCOME TO THE 2020 GRIDBOOK FITNESS CHALLENGE

What’s up Gridbook Nation! Today begins our 5TH ANNUAL GRIDBOOK FITNESS CHALLENGE!

Being a great marching arts performer means BEING IN SHAPE! That’s right, as much as we focus on the musical aspect of what we do, the physical demands of putting that music on the move are just as important!

Marching through your entire show is a full body workout, but many of us wait until it’s too late to start developing proper physical fitness. That is why we offer this fitness challenge every year.

Whether you’re unmotivated to get in shape, or not even sure what kind of workouts to do, this Fitness Challenge is fun, simple, and community driven to get you hyped to participate!

HOW IT WORKS:

For the next 30 days we have a new “WORKOUT OF THE DAY” (WOD) planned for you and your friends. These workouts have been developed by a personal trainer who marched drum corps and are specifically targeted for the muscles we use as a marching performer. All of these exercises have been tested to show true fitness results and this year we have added a new “Difficulty” section for beginner, intermediate, and advanced fitness levels. 

Participating in the Fitness Challenge is simple. Each day has an assigned workout to follow and if you find a workout that you're unfamiliar with, do a quick google search of the name of the exercise and you will find some great examples by fitness professionals.

BEFORE YOU BEGIN:

If you are familiar with working out, you can probably start right away, but if you don’t workout often, or it’s been a while and you need a refresher, here are some tips to maximize your workouts.

DYNAMIC STRETCHING

The WOD instructions only include the actual calisthenic workouts for each day. But you should stretch before and after your workouts. Dynamic Stretches are best for pre-workout to get the blood flowing and prep the muscles for movement, and Static Stretches are good for post activity to stretch sore muscles. You can research the best stretches for you, but here are some examples we like to use:

High Knee
Leg Swings (Front To Back)
Leg Swings (Side To Side)
Bent Over Twists
Butt Kicks
Jog In Place
Lateral Hops
Jumping Jacks

 

THE DIFFICULTY CRESCENDO:

Any workout should increase in difficulty as time goes on. Make sure you are listening to your body and increase reps when you feel things are starting to get too easy. This will help you continue building endurance which you will need to march your show.

BUT ALSO: Be smart! Push yourself, but not to the point of injury. 

DRINK WATER:

Don’t forget to stay hydrated! As you sweat you will dehydrate quickly if you are not replenishing the fuel source. Don’t drink so much that you have a stomach full of water, but enough to keep you hydrated on the go!

WHY WE CHOSE THESE EXERCISES:

When you are at rehearsal you usually don’t have access to any gym equipment or weights. So we always design these workouts with calisthenics (Bodyweight Only Exercises) and cardio so you can do them anywhere. YES, even at home during quarantine!

Also, this set of curated workouts were hand selected specifically for the marching performer. When we march on the field we use our total body and are literally RUNNING when we march which requires a lot of cardiovascular endurance. You don’t want to be a professionally trained musician who performs poorly during the end of your show due to a lack of physical endurance!

MARCHING ARTS FITNESS | TARGET AREA WORKOUTS

Each workout targets one of the following categories:

Total Body Workout
Upper Body Workout
Lower Body Workout
Cardio + Aerobic Performance
Cardio Workout
Abs + Core Workout
Rest (Equally as important as working out)

Each category is spread out so you don’t overwork any one specific area.

SETS, AMRAP, + REPS

This challenge uses 2 main workout types.

SET CYCLES: Do the list of exercises for the about of reps it tells you, then repeat the entire sequence. The entire sequence is called a “Set”. So you repeat the set depending on the difficulty you choose.

AMRAP: This format means you will do the assignment “AS MANY REPS AS POSSIBLE” without stopping for the instructed time. “AMRAP” workouts are a form of High Intensity Interval Training also know as “HIIT”.

MODIFICATIONS BASED ON PERSONAL FITNESS:

Everyone is built differently and has different fitness endurance levels. So please be mindful of which difficulty you choose. And if you don’t know, always start small and add reps over time. You always want to avoid injury at all costs.

DISCLAIMER:

The Gridbook Fitness Challenge should be done with care and is provided for you to do at your own risk. Consult your physician or other health care professional before starting this or any other fitness challenge to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain in the past month when not engaged in physical activity, have high cholesterol, are obese, or have bone or joint problems that could be made worse by a change in physical activity.

Do not start this fitness challenge if your physician or health care provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.

This challenge is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, you should always consult with a physician or other health care professionals.  

NOW THAT YOU’RE FULL OF KNOWLEDGE AND READY TO BEGIN, LET’S GET STARTED.

 

IT’S TIME TO GET BETTER!

 

 

 


 

2020 GRIDBOOK FITNESS CHALLENGE

 

Day 1 | Total Body Workout

AMRAP:
Level 1: 15 seconds each
Level 2: 30 seconds each
Level 3: 60 seconds each

EXERCISES:
High Knees
Jumping Jacks
Squats
Lunges
Mountain Climbers

 

DAY 2 | Upper Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets

* Rest up to 2 minutes between reps.

EXERCISES:
10 Raised Arm Circles
6 Arm Scissors
10 Raised Arm Circles
6 Arm Scissors
10 Raised Arm Circles
6 Arm Scissors
10 Raised Arm Circles
6 Arm Scissors

 

Day 3 | Cardio + Aerobic Performance

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets 

* Rest up to 2 minutes between sets.

EXERCISES:
20 High Knees
10 March Steps
20 High Knees
5 Calf Raises
10 March Steps
5 Calf Raises
20 High Knees
10 March Steps
20 High Knees

 

Day 4 | Upper Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets

EXERCISES:
5 Push Ups
10 Plank Rotations
5 Push Ups
5 Count Push Up Plank Hold
5 Push Ups
5 Count Push Up Plank Hold

 

Day 5 | Lower Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets

EXERCISES:
10 Burpee Broad Jumps
10 Alternating Lunges
50 Calf Raises

 


Day 6 | Rest.

Take a day to rest, eat healthy, and drink water. You earned it.

 


Day 7 | Cardio + Aerobic Performance

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets 

* Rest up to 2 minutes between reps.

EXERCISES:
10 Jumping Jacks
10 Butt Kicks
10 Jumping Jacks
10 Single Leg Hops
10 Jumping Jacks
10 Single Leg Hops

 


Day 8 | Abs + Core Workout 

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets
* Rest up to 2 minutes between reps.

EXERCISES:
10 Flutter Kicks
10-Count Raised Leg Hold
10 Heel Taps
20 Flutter Kicks
10 Crunches
10 Heel Taps

 


DAY 9 | Upper Body Workout 

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets

* Rest up to 2 minutes between reps.

EXERCISES:
20 Punches
20-Count Plank Hold
20 Punches
20-Count Side Plank Hold Left Side
20 Punches
20-Count Side Plank Hold Right Side

 


Day 10 | Cardio Workout

DIFFICULTY:
Level 1: Walk: 1 Mile
Level 2: Jog: 1 Mile
Level 3: Run: 1 Mile

EXERCISES:
Run Forest, Run!

 


Day 11 | Lower Body Workout 

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets

* Rest up to 2 minutes between reps.

EXERCISES:
10 Burpee Broad Jumps
10 Alternating Lunges
50 Calf Raises

 


Day 12 | Rest

Take a day to rest, eat healthy, and drink water. You earned it.

 


Day 13 | Total Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Reps 
* Rest up to 2 minutes between reps.

EXERCISES:
10 Shoulder Taps
10-Count Plank Hold
10 Shoulder Taps
10 Plank Leg Raises
10 Shoulder Taps
10 Slow Climbers

 


Day 14 | Cardio Workout

DIFFICULTY:
Level 1: Walk: 1 Mile
Level 2: Jog: 1 Mile
Level 3: Run: 1 Mile

EXERCISES:
Run Forest, Run!

 


Day 15 | Upper Body Workout

DIFFICULTY:
Level 1: 5 Minute AMRAP
Level 2: 7 Minute AMRAP
Level 3: 10 Minute AMRAP
* Cycle through these As Many Reps As Possible (AMRAP) in the exercise time limit.

EXERCISES:
10 Burpees
10 Tricep Dips
10 Push Ups

 


Day 16 | Total Body Workout

DIFFICULTY:
Level 1: 15 seconds each
Level 2: 30 seconds each
Level 3: 60 seconds each
* Cycle through this sequence as many reps as possible.

EXERCISES:
High Knees
Jumping Jacks
Squats
Side Leg Raises
Lunges
Plank Arm Raises
Plank Leg Raises
Mountain Climbers
Push Ups

 


Day 17 | Cardio Workout

DIFFICULTY:
Level 1: Walk: 1 Mile
Level 2: Jog: 1 Mile
Level 3: Run: 1 Mile

EXERCISES:
Run Forest, Run!

 


Day 18 | Rest

Take a day to rest, eat healthy, and drink water. You earned it.

 


Day 19 | Lower Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets 

EXERCISES:
10 Burpee Broad Jumps
10 Alternating Lunges
50 Calf Raises

 


Day 20 | Upper Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets

EXERCISES:
5 Push Ups
10 Plank Rotations
5 Push Ups
5 Count Push Up Plank Hold
5 Push Ups
5 Count Push Up Plank Hold

 


Day 21 | Cardio Workout 

DIFFICULTY:
Level 1: Walk: 1 Mile
Level 2: Jog: 1 Mile
Level 3: Run: 1 Mile

EXERCISES:
Run Forest, Run! 

 


Day 22 | Abs + Core Workout

DIFFICULTY:
Level 1: 5 Seconds Each
Level 2: 10 Seconds Each
Level 3: 20 Seconds Each
* No rest between exercises.

EXERCISES:
Knee-to-Elbow Crunches
Flutter Kicks
Scissors
Hundreds
Reverse Crunches
Sitting Twists 

 


Day 23 | Total Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets
* 2 Minute Rest

EXERCISES | AMRAP
20 Sec: Jumping Jacks
20 Sec: Burpees
20 Sec: Jumping Jacks
20 Sec: Wide Plank Hold
20 Sec: Jumping Jacks
20 Sec: Wide Plank Hold
20 Sec: Jumping Jacks
20 Sec: Burpees
20 Sec: Jumping Jacks

 


Day 24 | Rest 

Take a day to rest, eat healthy, and drink water. You earned it.

 


Day 25 | Cardio Workout

DIFFICULTY:
Level 1: Walk: 2 Miles
Level 2: Jog: 2 Miles
Level 3: Run: 2 Miles

EXERCISES:
Run Forest, Run! 

 


Day 26 | Upper Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets
* Rest up to 2 minutes between reps. 

EXERCISES:
20 Punches
20-Count Plank Hold
20 Punches
20-Count Side Plank Hold Left Side
20 Punches
20-Count Side Plank Hold Right Side

 


Day 27 | Lower Body Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets

EXERCISES:
20 Alternating Lunges
15 Burpee Broad Jumps
60 Calf Raises

 


Day 28 | Abs + Core Workout

DIFFICULTY:
Level 1: 3 Sets
Level 2: 4 Sets
Level 3: 5 Sets
* Up to 2 minutes rest between reps. 

EXERCISES:
20 Sit Ups
20 Sitting Twists
20 Flutter Kicks
20-Count Raised Leg Hold
20-Count Plank
20-Count Raised Leg Plank 

 


Day 29 | Cardio Workout

DIFFICULTY:
Level 1: Walk: 3 Miles
Level 2: Jog: 3 Miles
Level 3: Run: 3 Miles

EXERCISES:
Run Forest, Run!

 


Day 30 | Total Body Workout 

DIFFICULTY:
Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets
* 2 Minute Rest.

EXERCISES:
20 Punches
6 Squats
20 Punches
6 Lunges
20 Punches
6 Reverse Lunges

 

CONGRATULATIONS! YOU MADE IT!

Now What?

Being in shape is one of the most important parts of being a marching performer. So this is something you should continue! It might not be a daily event, but you should try to fit in exercise multiple times a week. Remember,

SUCCESS HAPPENS WHEN PREPARATION MEETS OPPORTUNITY,

so always be prepared and you will be successful when opportunity presents itself. 

 

WARM UP ROUTINE & MARCHING BAND

Are you in drumline?

Do you want an amazing book to help you understand Marching Technique, Marching Arts Fitness Plans, and how to Develop A Rehearsal Warm Up Routine for your ensemble?

We have a book for you!

 

 

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