April 2017 Plan
Warm Up: for all the workouts please allow yourself 6 minutes to warm up!
Watch the video here for your warm Up
+ AT-HOME ASSESSMENT
Every month, at the end of the month, you will complete the AT-HOME Assessment. This is assessment is to challenge you. For this workout, it is known as a CHIPPER, meaning you have to “chip” away at all 100 before moving on to 90, then 80, and so on! So you will want to ROCK out, in AWESOME form, all your squats, then tackle the sit-ups and so on! YES you can!
Every month your goals will change;
- at first your goal should be to complete the workout
- once you can successfully complete the entire workout in the time allowed, your next goal is to complete it without any modifications (push-ups)
- once you can successfully complete the entire workout without modifications in the time allowed, your next goal is to use weight OR add heavier weight
For this workout, get your weights and water ready, press START and GET IT!!!!!!!
AT-HOME ASSESSMENT; TIME CAP OF 35 MINUTES
100 SQUATS
80 LUNGES (alternating, 40 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
TOTAL BODY: 1
*Complete 24 reps of each movement, then 21, and so forth! You are doing this workout for time!*
24.21.18.15.12.9.6.3
TOTAL BODY: 2
*This is a ladder workout, so complete 10 reps of every move, then 20, and so forth!*
10.20.30.20.10
Straight Arm Sit-Ups (alt arms, so for 10 reps, do 5 in each hand)
UPPER BODY: 1
*Every 2 Minutes On the Minute you are completing these 3 moves, remaining time of the 2 minutes is your rest- enjoy!*
E2MOM: 4x
E2MOM: 4x
Complete these moves in order for time:
UPPER BODY: 2
4 Rounds; 40 seconds on/20 seconds rest
MIN 7: REST!
3 Rounds for Time
20: Side/Front Lat Raises (10 e/side)
LEGS: 1
*Every Minute On the Minute you will complete the amount of reps, remaining time is rest!*
EMOM: 5
12: Goblet Squats (3-1 tempo; slowly go down in your squat for 3 seconds, then power up for 1 second)
(1 min Rest)
EMOM: 5
12: DB Deadlift (3-1 tempo; slowly go down in your squat for 3 seconds, then power up for 1 second)
(1 min Rest)
EMOM: 5
For Time:
50: Body Weight Squats
LEGS: 2
*Every 2 Minutes On the Minute you are completing these 2 moves, remaining time of the 2 minutes is your rest- enjoy!*
E2MOM: 4x
10: Single Leg Deadlifts (10 on e/side)
(1 min Rest)
E2MOM: 4x
10: DB Split Squat (10 on e/side)
10: Sumo Squats (no weights, body weight only)
4 Rounds for Time
10: Burpee Hop Overs (hop over your DBs!)
20: Overhead Lunges (10 e/side)
AMRAP: 1
*Count your rounds; repeat these 2 AMRAPS, two times and try to MATCH your rounds! Remember AMRAP stands for: As Many Rounds As Possible*
2 Rotations of the Following:
6 min AMRAP; followed by 2 minutes rest
6 min AMRAP; followed by 2 minutes rest
AMRAP: 2
*You are at each move for 3 minutes; max effort on EACH movement; followed by 1 minute rest! Record your reps/weight and try to beat it the next time!*
-Jump Rope
PLYO/CORE
*I really want you guys to start RUNNING! Start Small! Attitude is everything!*
Run 1 mile (get OUTSIDE!)
Run 1 mile
+ No Equipment, No Excuse!
This workout is FANTASTIC if you are traveling for work or vacation and are not able to pack one more thing in your suitcase! This workout is using ONLY your body weight!
You are going as HARD and FAST as possible within those 40 seconds, you are getting 20 seconds of rest to complement each exercise!
NOTE:
On the Lunges, whatever feels best, complete standing forward lunges or reverse lunges!
On the tricep dips, start with your legs STRAIGHT and as your muscles fatigue, bend your knees
40/20: 3 Rounds (no extra rounds for rest)
- Burpee
- Wall-Sit
- Hand Release Push-Ups
- Tricep Dips
- Alternating Reverse or Forward Lunges
- Butterfly Sit-Ups
- Blast Off Push-Ups
- R- Side Plank Hip Drop
- Squat
- Burpee Hop Over
- L-Side Plank Hip Drop