August 2018 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
*You will do 12 reps of each movement, then jump rope or sprint for 1 minutes, then move on to 11 reps!
12.11.10.9.8.7.6.5.4.3.2.1
DB Thrusters
Burpees
*1 min jump rope/sprint in between each set!
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TOTAL BODY: 2
*Every minute on the minute you have a specific movement and amount of reps/seconds to aim for!
EMOM for 25 minutes
12: DB Snatches
40 sec: Plank
15: DB Push Press
15: DB Swings
10: Renegade Rows
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PLYO/CORE
*You will do these 5 movements for as many rounds in this rotation as possible for 25 minutes, the key is to stay consistent with your time and possibly beat how many rounds you get in a couple weeks!
25 min AMRAP
10: Jump Lunges
30 Sec: Plank
10: DB Straight Leg Deadlift
30 sec: Flutter Kicks
10: Jump Squats
For Time:
Hold a Plank as long as possible!!
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UPPER: 1
*You will start and end with 25 Burpees! This is an ascending and descending ladder! In between each set, you are doing a 30 second plank (weighted if possible!)
25: Burpees
2.4.6.8.10.12.10.8.6.4.2
DB Strict Press
DB Back Rows
. = 30 sec weighted plank
25: Burpees
For Time:
100: Sit-ups
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UPPER: 2
*Every Minute On the Minute you are doing Max Effort (as many reps as possible), then moving to the next movement! Finishing with 100 burpees for TIME! MOVE!
EMOM for 16 minutes
DB Push Press
DB Swings
Dips
DB Delt Flys
For Time:
100: Burpees
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LOWER: 1
*Every 2 minutes on the minute you are doing the 2 paired movements for 6 rounds, whatever is leftover for time is your rest!
E2MOM for 12 minutes
12: DB Front Squats
20: DB Swings
E2MOM for 12 minutes
15: DB Deadlifts
30 seconds: Mountain Climbers
4 Series
1 min: Goblet Clusters
30: Sit-Ups
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LOWER: 2
*You will complete the 5 moves in order for 4 rounds!
4 Series
50: Lunges (hold a set of DBs at your side)
40: Single leg deadlifts (20 on e/side)
30: DB Front Squats
20: Plank Hop Thrus
10: Burpee Press
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AMRAP: 1
*You will complete these 3 min AMRAPS for a series of 4 times! The key is to try to get the same amount of reps in the core portion!
3min AMRAP
1 Minute of Goblet Clusters
*remaining time: Butterfly Sit-Ups
(1 minute rest)
3min AMRAP
1 Minute of DB Front Squat + Lunge
*remaining time: Plank Raises
(1 minute rest)
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AMRAP: 2
*Complete the 4 movements below for 8 rounds for time! Speed is everything here!!!
8 Rounds
10: Goblet Squats
6: Push-Ups
10: DB Snatches
16: Bicep Curls (8 on e/side)
+ 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