December 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
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:
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UPPER BODY: 2
*You will complete this for time. Chip away at those Push-Ups and try to keep the swings UNBROKEN!
75: Sit-Ups
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LOWER BODY: 1
*you will be doing one movement for a various amount of reps for 6 rounds, so for Deadlift, it’s every minute on the minute for 6 rounds, doing 12 reps for the first 3 rounds, then 10 reps, so up your weights!*
12.12.12.10.10.10
15.15.15.10.10.10
10.10.10.10.10.10.
4x for Time
20: Bulgarian Split Squats (10 e/side)
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LOWER BODY 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)
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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
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AMRAP: 2
*You will complete these movements for time!
5 Rounds For Time
1 min of jump rope/200m Sprint
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PLYO/CORE
*Push through each round, you have 1 minute rest at the end of the round!*
5 Rounds
2 mins Jump Rope/400m Run
2 mins jump Rope/400m Run
**Rest 1 minute**
+ 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