July 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 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)
2 rounds for time:
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TOTAL BODY: 1
*start with 5 burpes; then chip away at the lunges! Every 2 minutes you stop and rock out burpees! The lunges can be alternating or walking!
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UPPER BODY: 1
*this is a ladder, you will do 5 reps of each movement, then 30 seconds of swings, then 10 reps of each movement with 30 seconds of swings, all the way to the other end of the ladder! *
5-10-15-20-15-10-5
*between each set: 30 seconds of DB Swings*
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AMRAP: 1
*You will do the 5 movements as many times as possible for 12 minutes, 2 mins rest, then 9 minutes, 2 minutes rest and so on!*
12 min AMRAP
9 min AMRAP
6 min AMRAP
3 min AMRAP
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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/Run
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
2 Rounds for Time:
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TOTAL BODY: 2
20 seconds on/10 seconds off for 8 rounds EACH movement
Plank
*Then run 1 mile for time!*
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UPPER: 2
*Every Minute On the Minute you are doing Max Effort (as many reps as possible), then moving to the next movement! Finishing with 100 burpees for TIME! MOVE!
EMOM for 16 minutes
DB Push Press
For Time:
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AMRAP: 2
*You will complete 4 rounds of 10 reps for EACH movement!*
4x of 10 reps for Time
Renegade Row (5 rows on e/side)
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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