October 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
80 LUNGES (alternating, 40 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
TOTAL BODY: 1
*Complete each movement for 20 seconds on and 10 seconds of rest for 8 rounds each, then move on to the next movement!
20/10: 8x
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TOTAL BODY: 2
*Downward ladder, start at 50 reps of everything in order, then 40 and so on!
50.40.30.20.10
*For Time*
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AMRAP: 1
*Go up and then down the ladder, starting with 10 reps of each movement, then 20…
For Time:
10.20.30.20.10
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AMRAP: 2
*Complete these movements in order for 10 rounds, minimal rest!
10x for Time!
20: Squats (body weight only)
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LEGS: 1
*Complete these movements in order for 10 rounds, minimal rest!
10x of 10 Reps
*1 minute: Wall Sit (after e/round)
4x
30 sec: plank
30 sec: rest
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LEGS: 2
*Complete these 5 movements in order for 4 rounds!
4x for Time:
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UPPER BODY: 1
*Every Minute On the Minute you complete these movements for 30 seconds followed by 30 seconds of rest!
EMOM: 4x
EMOM: 4x
EMOM: 4x
EMOM: 4x
4x for Time
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UPPER BODY: 2
*Complete DB Man Makers for each amount of reps with 2 minutes of jump rope in between each set!
10.9.8.7.6.5.4.3.2.1
(After each set, 2 min jump rope!)
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PLYO/CORE
*6 Rounds for time, 1 minute rest programmed in already so MOVE!!
6 Rounds
2 min: Jump Rope
2 min: Jump Rope
(Rest 1 minute)
+ 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