January 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

90 BUTTERFLY SIT-UPS

80 LUNGES (alternating, 90 per side)

70 SHOULDER PRESS

60 BURPEES

50 DB THRUSTERS

40 HAND RELEASE PUSH-UPS

30 TRICEP DIPS

20 JUMP SQUATS

10 BLAST OFF PUSH-UPS


TOTAL BODY: 1

*complete moves in order, for 6 rounds, total time of 35 minutes*

6 Rounds; 45 seconds on/15 seconds rest

Minute 1: Alt. DB Snatch

Minute 2: Butterfly Sit-Ups

Minute 3: Burpee + Press

Minute 4: Oblique Twists

Minute 5: Overhead Alt. Lunges (forward or backwards)

Minute 6: REST

 

TOTAL BODY: 2

*complete moves in order, for 6 rounds, total time of 35 minutes*

6 Rounds; 45 seconds on/15 seconds rest

Minute 1: Deadlift + Highpull

Minute 2: DB Bicep Curls

Minute 3: Burpee Hop Over

Minute 4: Tricep Kickbacks

Minute 5: DB Thrusters

Minute 6: REST

 

AMRAP: 1

*complete the moves for time in order for the rep scheme (25 reps of every move, then 15, so on)*

25.15.5.15.25

·         DB Hang Power Cleans

·         Butterfly Sit-Ups

·         Burpees

·         Jack Knifes

 

 

AMRAP: 2

*30 minute AMRAP; complete the moves/reps in order for as many rounds for 30 minutes*

·         10: DB Hang Cleans

·         10: Straight Arm Sit-Up (alt every round with your r/l arm)

·         10: DB Thrusters

·         10: Hand Release Push-Ups

·         100 Jump Rope

 

UPPER BODY: 1

*30 seconds on/20 seconds off for 4 rounds, complete these moves in order (heavy set)*

·         DB Push Press

·         Blast Off Push-Up

·         Tricep Dips

*for time, complete the following move*

60: Single Arm Sit-Ups (alt your arms every 10 reps)

30: DB Snatches (alt your arms every 5 reps; heavy set)

 

*40 seconds on/20 seconds off for 3 rounds, complete these moves in order (light set)*

·         Side DB Lat Raise

·         Tricep Kickbacks

·         Front Lat Raise

*for time, complete the following move*

60: Single Arm Sit-Ups (alt your arms every 10 reps)

30: DB Snatches (alt your arms every 5 reps; heavy set)

 

UPPER BODY: 2

*30 seconds on/20 seconds off for 4 rounds, complete these moves in order (heavy set)*

·         DB Back Row

·         DB Pass Thru

·         DB Delt Fly

EMOM: 5x

*Every Minute On the Minute for 5 rounds complete 8 snatches on each side*

·         16 DB Snatches 

*40 seconds on/20 seconds off for 3 rounds, complete these moves in order (light set)*

·         DB Hammer Curls

·         DB Push/Pull

·         DB Bicep Curls

EMOM: 5x

*Every Minute On the Minute for 5 rounds complete 8 snatches on each side*

·         16 DB Snatches

 

LEGS: 1

E2MOM: 10x

*Every 2 Minutes On the Minute for 10 rounds, complete both moves (heavy set)*

·         10: Goblet Squats

·         10: Single Leg Dead Lift (R/L- 10 reps per leg)

For time, complete the following moves/set using your heavy set of weights:

·         50 DB Thrusters

·         100 Jump Ropes

·         50 DB Step-Ups

·         100 Jump Ropes

·         50 Glute Bridges

·         100 Jump Ropes

 

LEGS: 2

E2MOM: 5x

*Every 2 Minutes On the Minute for 5 rounds (use your heavy set)*

·         24: Reverse or Forward Lunges (holding your heavy set at your sides)

E2MOM: 5x

*Every 2 Minutes On the Minute for 5 rounds, complete both moves (use your heavy set)*

·         10: Sumo Squats

·         10: Sumo Deadlift

·         10: Jump Squats

4 Rounds

For time, complete the following moves/set using your heavy set of weights:

·         10: DB Hang Power Cleans

·         10: Glute Bridges

·         10: Jump Lunges (body weight only)

 

PLYO/CORE

*4 rounds in order, rest 2 minutes after all 4 rounds are completed*

·         1 minute: Jump Rope

·         30 seconds: Jump Squats

·         30 Seconds: Plank Hop Thrus

*4 rounds in order, rest 2 minutes after all 4 rounds are completed*

·         1 minute: Jump Rope

·         30 seconds: Jump Lunges

·         30 Seconds: Burpees

*4 rounds in order, rest 2 minutes 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