August 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
LOWER BODY: 1
*every minute on the minute, complete the one movement, whatever remains is your rest!*
EMOM6
EMOM6
EMOM6
4x for time
40 sec: Plank
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TOTAL BODY: 1
*You can replace the run with rowing or 2 minutes of jump rope!*
200m run
50: alt lunges
25: Burpees
200m run
50: alt lunges
20: Burpees
200m run
50: alt lunges
15: Burpees
200m run
50: alt lunges
10: Burpees
200m run
50: alt lunges
5: Burpees
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UPPER BODY: 1
*You will complete 10 rounds of the first 2 movements, rest for 2 minutes, then 10 rounds of the last 2 movements, rest for 2 minutes, then complete a mile run or row for time!*
10x
5: Pushups
5: Burpees
*2 min rest*
10x
5: DB Back Rows
10: DB Swings
*2 min rest*
1 mile run or row for Time
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AMRAP: 1
*You will complete the 4 movements in order as many times through in 12 minutes, take 3 minutes off, then INCREASE the reps for another 12 minutes!*
AMRAP 12
20 sec: R- side Plank
20 sec: L- side Plank
*3 mins rest*
AMRAP 12
20: Sumo Deadlift + High Pull
30 sec: R- side Plank
20: DB Thruster
30 sec: L- side Plank
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LOWER BODY: 2
*Start and end with a ½ mile run, complete the 8 rounds in between!*
Buy In: ½ mile run
8 Rounds
Buy Out: ½ mile run
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UPPER BODY: 2
*You will complete 8 rounds of the below 5 movements for time!*
8x
(Ideally use one set of DBs)
2: Renegade Rows (2 reps PER side)
4: DB Cleans
6: DB Push Press
8: Alt Hammer Curls (4 reps PER side)
200m rum or row or 2 min jump rope/set of LUNGESTERS!
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TOTAL BODY: 2
*You will complete 10 Lungesters, then a 30 sec plank, then 9 Lungesters and so on! Start and end with a ½ mile run or row!*
Buy In: ½ mile run
10-9-8-7-6-5-4-3-2-1
Lungsters
*30 sec plank after
Buy Out: ½ mile run
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AMRAP: 1
*complete the moves for time in order for the rep scheme of 25.15.5.15.25*
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PLYO/CORE
*4 rounds in order, rest after all 4 rounds are completed*
1 minute: Jump Rope
30 seconds: Jump Squats
30 Seconds: Plank Hop Thrus
*4 rounds in order, rest after all 4 rounds are completed*
1 minute: Jump Rope
30 seconds: Jump Lunges
30 Seconds: Burpees
*4 rounds in order, rest after all 4 rounds are completed*
1 minute: Jump Rope
30 seconds: Mountain Climbers
30 Seconds: Alt. DB Snatch (heavy set)
+ 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