January 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
LEGS: 1
*You will perform the following 5 movements in order, from top to bottom, chipping away at ALL 50, then all 40 and so on! 3 rounds total!*
3 Rounds
50: Farmers Hold Lunges (forward or reverse)
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UPPER BODY: 1
*You will do a downward ladder, 10 reps of renegade rows, then 10 pushups, then 10 Snatches… then you move on to 9 of the two strength movements, then 10 snatches. Keep going until you get to 1 and finish!*
10.9.8.7.6.5.4.3.2.1
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AMRAP: 1
*You will perform each exercise for 1 minute, getting as many reps in that minute as you can, you will work for 3 minutes and REST for 1 full minute! Keep track and try to INCREASE your total reps for each round!*
EMOM FOR 40 minutes
· Burpees
· REST
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TOTAL BODY: 1
*You will do a downward ladder of the movement, Devils Press! In between each set of reps, jump rope or run!*
12.11.10.9.8.7.6.5.4.3.2.1
Devils Press
(in between each set, 2 mins jump rope OR 200m run)
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LEGS: 2
*Complete the 6 movements below for a total of 4 rounds*
4 Rounds
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UPPER: 2
*Complete each movement for as many reps as possible for 1 minute for 6 rounds; rest is included for a full minute off!*
EMOM36
Jump Rope/Sprint
REST
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AMRAP: 2
*You have 3- AMRAPs. You are trying to get as many rounds of the two paired movements in 8 minutes! Rest 2 minutes after and proceed! *
8 minutes
*2 mins off*
8 Minutes
*2 mins off*
8 minutes
5: Devils Press
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TOTAL BODY: 2
*Complete each movement for as many reps as possible for 1 minute for 6 rounds; rest is included for a full minute off!*
EMOM36
REST!
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PLYO/CORE
*Complete the following movements in order for time; rest included at the end of each round! *
5 Rounds
1 min jump rope/200m sprint
1 min Jump Rope/200m sprint
1 min Jump Rope/200m sprint
1 min Jump Rope/200m sprint
*1 min rest!*
+ 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