December 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
*Every Minute on the Minute you will do 5 burpees, then the remaining time of that minute you will chip away at the other 4 movements (one at a time) Don’t forget EVERY Minute on the MINUTE you are doing 5 burpees!*
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TOTAL BODY: 2
*Complete 24 reps of each move from top to bottom, then go on to 21 and so forth!*
24.21.18.15.12.9.6.3
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UPPER BODY: 1
*Every minute, you are completing as many reps as possible for 4 rounds*
4 ROUNDS
MINUTE 3: Plank
MINUTE 7: REST!
4 Rounds for Time
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UPPER BODY: 2
*EMOM: you are doing max effort amount of reps in that 30 seconds, then resting for the remaining 30 seconds*
EMOM: 4 Rounds
EMOM: 4 Rounds
EMOM: 4 Rounds
4 Rounds for Time
20: DB Snatches (10 on e/side)
20: Sit-Ups (10 on e/ arm)
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LOWER BODY: 1
*You will alternate, Squats on the Even minutes and Cleans on the Odd*
EMOM (alternate): 12 Rounds
12: Goblet Squats (EVEN Minutes- 0.2.4.6.8)
15: DB Cleans (ODD Minutes- 1.3.5.7.9)
4 Rounds for Time
20: Single Leg Dead Lifts (10 on e/leg)
For Time: complete the following
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LOWER BODY: 2
*Every 2 minutes on the minute you will complete the two movements, remaining time of the 2 minutes is your rest*
E2MOM: 5x
12: DB Cleans & 12: Front Squats (hold weights at shoulders)
E2MOM: 5x
10: Bulgarian Split Squats (10 on each leg) & 20: Snatches (10 on each side)
2 Rounds
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AMRAP: 1
15 minutes; as many rounds as you can!
(2 minutes rest)
15 minutes; as many rounds as you can!
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AMRAP: 2
(2 min rest in between each AMRAP)
12 Min; as many rounds as you can!
10 Min; as many rounds as you can!
8 Min; as many rounds as you can!
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PLYO/CORE
4 Rounds; Count your total reps after each round
Minute 1: Jump Rope
Minute 4: Jump Rope
Minute 7: Straight Arm Sit-Ups
Minute 8: REST!
+ 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