October 2018 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
*Every 5 minutes you will perform the following movements, move fast, you should have 1 min rest in between EACH set!*
E5MOM for 35 minutes
200m Run/1 min Jump Rope
200m Run/1 min Jump Rope
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TOTAL BODY: 2
*Finish the ladder below for time!*
1 min Jump Rope/200m Run
40: RDL
20: Front Squats
1 min Jump Rope/200m Run
30: RDL
30: Front Squats
1 min Jump Rope/200m Run
20: RDL
40: Front Squats
1 min Jump Rope/200m Run
10: RDL
50: Front Squats
1 min Jump Rope/200m Run
25: Burpees
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AMRAP: 1
*Complete the below for time!*
½ Mile Run
10.9.8.7.6.5.4.3.2.1
Renegade Rows (reps on EACH arm)
½ Mile Run
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AMRAP: 2
*You have 3- 10 min AMRAPs! The reps increase by 5 each round!*
10 min AMRAP
*2 mins rest*
10 min AMRAP
10: DB Swings
10: Front Squats
10: Burpees
*2 mins rest*
10 min AMRAP
15: DB Swings
15: Front Squats
15: Burpees
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LOWER BODY: 1
*Complete 4 rounds for time!*
4 Rounds
50: Farmers Hold (DBs at side) Lunges
50: DB Deadlifts
1 min Plank
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LOWER BODY: 2
*Start and end with Thrusters! 5 Rounds on the 4 movements in between! Rest 1 min and rock out the last of your Thrusters!*
*1 min rest*
5 Rounds
1 min: Plank
*1 min Rest*
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UPPER BODY: 1
*You will complete 5 rounds of the 4 movements in order, 30 seconds on and 30 seconds rest! Finish with Burpees for Time!*
5 Rounds: 30 on/30 off
SWEAT Finisher:
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UPPER BODY: 2
*You have two ladders to complete; strength one then cardio!!*
10.9.8.7.6.5.4.3.2.1
(then)
10.9.8.7.6.5.4.3.2.1
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PLYO/CORE
*5 Rounds in order of the 6 movements! Get that heart rate UP!*
5 Rounds: 40 sec on/20 sec off
Jump Rope
+ 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