April 2019 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
*Every 3 minutes you will complete 20 Sit-Ups and then continue chipping away at the burpees then thrusters*
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TOTAL BODY: 2
*Max Effort of amount of reps or holding plank every minute on the minute*
5 Rounds
Minute 2: Plank
Minute 6: Rest
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UPPER: 1
*for the SWEAT8 you are doing those 3 movements for as many times through, including rest, as you can! Then 100 Snatches for Time!*
2 Rounds
SWEAT8
20: DB Alternating Bicep Curls
30 sec Rest
*REST 2 minutes*
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UPPER: 2
*for the SWEAT8 you are doing those 3 movements for as many times through, including rest, as you can! Then 100 Snatches for Time!*
SWEAT8
30 sec Rest
*REST 2 minutes*
20 Rounds
20 seconds on/10 seconds off: DB Swings
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LOWER: 1
*You will complete 4 rounds of each movements in order, then 2 minutes off, then finish with CORE!*
4 rounds
200: Single jump ropes
*2 mins off*
4 rounds
1 min: Plank
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LOWER: 2
*You will complete 5 rounds of each movements in order! Mix it up with Running or Rowing too*
5 Rounds
200: Single Jump Ropes or 200m row/run
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AMRAP: 1
*You will complete these 3 movements for 10 rounds! Count your total reps and try to beat it the next time you complete!!
10 Rounds
Minute 2: Plank
Minute 4: REST!
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AMRAP: 2
*Complete the 3 movements in order for as many rounds in 15 minutes*
SWEAT15
1 min: (Right Side) Around the Clock Lunges
1 min: (Left side) Around the Clock Lunges
30 seconds rest
*2 mins off*
SWEAT 15
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PLYO/CORE
*complete 5 rounds of the movements below!*
5 Rounds; NO rest!
2 minutes: Jump Rope or Sprint or Row
2 minutes: Jump rope or Sprint or Row
30 sec: Plank
+ 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