What's up Grid Book Nation! We are proud to present our 4TH ANNUAL GRID BOOK FITNESS CHALLENGE!
The summer is a great time to get in shape before marching band season, but we usually find that students don't know how to work out or don't have the motivation to stick to a daily workout plan. So we decided to create the #GridBookFitnessChallenge in 2016 and it has been helping performers prepare for the physical demands of their marching season ever since.
HOW IT WORKS:
For the month of July we have a new workout planned for each day. 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.
There are 31 cards below that correspond to the 31 Days in July. Follow the instructions for each day and modify each workout as it relates to your personal fitness needs. (**If you find a workout that you're unfamiliar with, do a quick google search of the name and you will find some great examples by fitness professionals.)
The W.O.D. (Workout Of The Day) cards only include the workouts for each day. But you should stretch before and after your workouts. Dynamic Stretches are best for pre-workout and Static Stretches are good for sore muscles post-workout. 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
Any workout should increase in difficulty as time goes on. Make sure you are listening to your body and increase reps and time as days go on. Be smart and push yourself but not to the point of injury.
LET'S GET STARTED:
Use the W.O.D. cards below to start the challenge, make sure you hydrate frequently, and have a blast!
The Grid Book 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 check 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 you 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.
Want To Get Better?
We have a large variety of percussion education books to help you #GetBetter and reach your goals. Browse our percussion education library below: