July 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

90 BUTTERFLY SIT-UPS

80 LUNGES (alternating, 40 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

*You will complete the movements below in order for 6 rounds, added calorie burner, go run a mile!*

6 Rounds

20: DB Snatches (10 on e/side)

10: Push-Ups

20: DB Thrusters

10: Tricep Dips

20: Butterfly Sit-Ups

100: Jump Ropes

*bonus: 1 mile run*

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TOTAL BODY: 2

*You will complete the movements below in order for 5 rounds at your pace. Added calorie burner, go run a mile!*

5 Rounds

2 mins: Jump Rope

--then--

10 Rounds:

20 seconds on/10 seconds rest: Planks

*bonus: 1 mile run*

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AMRAP: 1

*3 minute MINI AMRAPS- You will do each movement for 3 minutes, count your reps for a total count! The next time you complete this, try to beat your number! Rest for 1 minute in between each AMRAP. Complete these moves in this order for 2 rounds*

2 Rounds:

3 minutes: DB Thrusters

(1 minute rest)

3 minutes: Sit-Ups

(1 minute rest)

3 minutes: DB Snatches

(1 minute rest)

3 minutes: Burpee Hop Overs

(1 minute rest)

3 minutes: DB Back Row

(1 minute rest)

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AMRAP: 2

*You will complete each movement grouped together for 14 minutes, as many “rounds” as you can! You will rest for 2 minutes, then complete the next AMRAP. After you rest again for 2 minutes, you will do 10 rounds of 20 seconds on and 10 seconds off of rest in a plank!*

14 min AMRAP
20: Goblet Squats

15: DB Back Rows

10: Push-Ups

5: Heals-to-Heaven

(rest 2 minutes)

14 min AMRAP

(rest 2 minutes)

10 Rounds:

20 seconds on/10 seconds rest: Planks

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PLYO/CORE

*You will complete this cycle for 4 rounds! Work for 45 seconds, rest for 15 seconds!*

4 Rounds:

MINUTE 1: Jump Rope

MINUTE 2: Jump Squats

MINUTE 3: Jump Rope

MINUTE 4: DB Snatches

MINUTE 5: Jump Rope

MINUTE 6: Jump Lunges

MINUTE 7: Straight Arm Sit-Ups

MINUTE 8: REST!

*****************************************************************

LEGS: 1

*You will complete both movements in 2 minutes; whatever is leftover is your rest! 4 rounds for each!

E2MOM: 4x

10: Bulgarian Split Squats (r/l)

6: Burpees

(1 minute rest)

E2MOM: 4x

12: DB Cleans

20: Plank Hop Thrus

(1 minute rest)

E2MOM: 4x

15: Sumo Squats

30 sec: Wall-Sit

(1 minute rest)

**For the Around the Clock Lunges, note you do not need to be standing on a plate, just keep your foot in one place!

2 Rounds:

2 mins each side: Around the Clock lunges (R then L)

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LEGS: 2

*You will performeach movement for 1 minute, you will have "active" rest of planks and wall-sits! Go the ENTIRE minute!

4 Rounds:

1 Minute: DB Curtsy Lunges (right side)

1 Minute: DB Curtsy Lunges (left side)

1 Minute: Plank

1 Minute: Burpees

1 Minute: Wall-Sit

1 Minute: REST

(then)

4 Rounds:

1 Minute: DB Step-Up (right side)

1 Minute: DB Step-Up (left side)

1 Minute: Jump Lunges

1 Minute: Sit-Ups

1 Minute: REST

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UPPER: 1

*This is an Upper Body Chipper! Have fun with it! Start on one movement, complete all 50 reps, then go on to the next!*

50: DB Back Rows

50: Burpees

50: DB Strict Press

50: Straight Arm Hold Sit-Up

50: Tricep Dips

50: Sit-Ups

50: Hand Release Push-Ups

50: Hammer Curls

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UPPER: 2

*You will complete the two moves grouped together every 90 SECONDS on the minute, so you will be doing 4 sets which equals to 6 minutes.*

E90secOM: 4x

E90secOM: 4x

E90secOM: 4x

10: Hand Release Push-Ups

30 sec: Plank

(then)

4 Rounds for Time

1 minute: Jump Rope

20: DB Front/Side Lateral Raises

15: DB Bicep Curls

10: DB Pass Thrus

5: KICKOUT Burpees

+ 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)