August 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
UPPER: 1
2 minutes of Jump Rope
2 minutes of Jump Rope
2 minutes of Jump Rope
...then...
3 Rounds of:
3 minutes of Jump Rope
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UPPER: 2
10.9.8.7.6.5.4.3.2.1
(then)
Run ½ mile OR Jump Rope for 4 minutes
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TOTAL BODY: 1
*Complete for time*
Run ½ mile OR Jump Rope for 4 minutes
(then)
10: Rounds
10: Body Weight Squats
(then)
Run ½ mile OR Jump Rope for 4 minutes
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TOTAL BODY: 2
Corporate SWEAT ANNIE
*You have a 30 minute time cap to complete this- move! You will do 10 reps of each movement, then 20, then 30, then 20, then 10*
10.20.30.20.10
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LEGS: 1
*You will do all movements in the 2 minute period, whatever remains, is your rest!*
E2MOM: 4x
(2 minutes rest)
E2MOM: 4x
10: Bulgarian Split Squats (10 on e/leg)
...then...
2 rounds for time:
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LEGS: 2
*Complete the movements in order; rock out all 100 of the lunges before going on to the next movement*
2 minutes of Jump Rope
100: Weighted Walking or Stationary Alternating Lunges (hold a set of DBs at your side)
2 minutes of Jump Rope
2 minutes of Jump Rope
2 minutes of Jump Rope
...then...
2 Rounds for Time:
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AMRAP: 1
*You will complete 30 reps of every movement, then 25, and so on down to 5!*
30.25.20.15.10.5
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AMRAP: 2
*Complete the movements in order for time!*
1 minute Jump Rope
...then...
10: Burpee + Press
30: Sit-Ups
30: Oblique Twists
1 minute Jump Rope
...then...
10: Burpee + Press
20: Sit-Ups
20: Oblique Twists
1 minute Jump Rope
...then...
10: Burpee + Press
10: Sit-Ups
10: Oblique Twists
1 minute Jump Rope
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PLYO/CORE
*complete each movement for a solid 45 seconds with 15 seconds rest; count your reps for EACH full round and try to BEAT each round!*
MINUTE 1: Jump Rope
MINUTE 4: Straight Arm Sit-Ups
MINUTE 7: REST J
+ 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