May 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
LOWER BODY: 1
*You will have 5 rounds of the 3 movements below and rest, take 2 minutes off AFTER all 5 are completed, then a 5 round burner at the end!
5 Rounds
20: Bulgarian Split Squats (body weight only; 10 e/side)
1 min Plank
30 sec: Rest
*2 mins off*
5 Rounds
1 min: Jump Rope or 200m Run/Row
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UPPER BODY: 1
*You have two, 8 minute AMRAPS. You will do the two movements and rest as many times through as you can in 8 minutes! Then you will RUN!
SWEAT8
10 Push-ups
10 Dumbbell Strict Press
30 Sec Rest
Rest 2 Minutes
SWEAT8
10 Bicep Curls
10 Tricep Kickbacks
30 Sec Rest
Rest 2 Minutes
Run 1 Mile
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AMRAP: 1
*you will complete the movements below in order for as many rounds as possible for 30 minutes! Have fun with it!
SWEAT30
5: Goblet Clusters (lunge on r and left side= 1 rep)
30 sec: Rest
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TOTAL BODY: 1
*you will complete the movements below in order for as many rounds as possible for 40 minutes! It’s a GRINDER!
SWEAT40
50 Walking Lunges (Body Weight only)
50 Single Jump Ropes or 200m sprint/row
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LOWER BODY: 2
*You will complete 4 rounds of the movements below!
4 Rounds
20: DB Single Leg Deadlifts (10 e/side)
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UPPER BODY: 2
*You have two, 10 minute AMRAPS. You will do the two movements and rest as many times through as you can in 8 minutes! Then you will RUN!
SWEAT10
10: Alternating Renegade Rows (5 e/side)
1 min Jump Rope/200m Run or Row
*Rest: 2 mins
SWEAT10
*Rest: 2 mins
Run 1 mile
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AMRAP: 2
*You will complete this through 3 times!*
3 Rounds
30 sec: Plank
30 sec: Rest
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TOTAL BODY: 2
*You will complete the 5 movements and the minute to rest in order for 5 rounds!*
5 rounds
1 Min V-Ups
1 Min Mountain Climbers
1 Min Around the World Lunges- Right
1 Min Around the World Lunges- Left
1 Min Rest
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PLYO/CORE
*Set your clock and GO! 20 seconds of moving and 10 seconds of resting! Go IN rotation!
20 seconds on/10 seconds off: 40 Rounds
+ 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