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
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
*Here you are completing the move with your heavy set for 30 seconds, then resting for 20 seconds; repeat the set sequence for 3 rounds before you grab water. You will then go right into the next sequence of 40 seconds on and 20 seconds of rest. On the AMRAP, have a GOAL! How many rounds are you shooting for?
30/20: 3 rounds
DB Renegade Row
DB Delt Flys
40/20: 3 rounds
DB Push N Pull
12 min AMRAP
20: Straight Arm sit-up w/DB
15: Bicep Curls
10: Heals to heaven
5: Burpee DB Press
50 jump ropes
*In the EMOM you are doing BOTH moves every minute on the minute. Start on your toes on the push-ups and always use your heavy set of DBs for the strict press.
6 Push-Ups and 6
150 Burpees for time
*Chipper MEETS Leg Day! Yes! I want you using your HEAVY weights for this. Regarding the alternating lunges, you chose if you want to do forward or reverse lunges, whatever feels better, chose that!
100 Goblet Squats
40 Jump Squats
30 Jump Lunges
*Now the first part is 40 seconds on of work and 20 seconds of rest, STILL make sure and use your heavy set of weights.
40/20: 3 Rounds
40/20: 3 Rounds
EMOM: 4 rounds (this is every 2 minutes; make sure to use a HEAVY DB for the snatches)
30/30: 4 Rounds- Jump Lunges
3 minutes: Alternating Step-Ups
*Finish the 4 rounds as fast as you can! Then on the EMOM, on the even minutes you are jump roping the entire time, on the odd you are doing 8 Burpee + Press, whatever is over of that minute is your rest! If you need to scale this, scale it to 5 Burpee + Press.
20 Jump Lunges
20 Push Press
(even) Jump Rope
(odd) 8- Burpee + Press
100 Heals to Heaven for time!
*Complete them in ANY way you want, just FINISH it!*
150 dead lift high pulls
150 butterfly sit-ups
*complete each exercise set for as many rounds as you can get for 9 minutes*
9 minute amrap
15 goblet squats
10 push presses
(rest for 2 minutes)
9 minute AMRAP
(rest for 2 minutes)
1 minute jump rope
TOTAL BODY (1)
*Complete 4 rounds of this sequence, when you finish, you are DONE! Faster you move the faster you will be done!
20 DB Snatches (20 each arm)
10 DB straight arm Sit-Ups
5 Hand Release Push-ups
2 min jump rope
TOTAL BODY (2)
*20 seconds on of the move, 10 seconds rest. Complete 8 rounds of EACH move before you go to the next move. Use your heavy set of weights.
20 on/10 off: 8 rounds PER move
-DB Sumo squats
- Hand Release Push-ups
(rest 2 minutes)
16 alt curtsy lunges ---- 10 Kickout Burpees
16 alt curtsy lunges ----- 9 Kickout Burpees
16 alt curtsy lunges ----- 8 kickout Burpees
..................all the way to 1 Kickout Burpee
then, Hold a wall-sit for time! Go!
+ 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!
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
- Hand Release Push-Ups
- Tricep Dips
- Alternating Reverse or Forward Lunges
- Butterfly Sit-Ups
- Blast Off Push-Ups
- R- Side Plank Hip Drop
- Burpee Hop Over
- L-Side Plank Hip Drop