February 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, 90 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
AMRAP: 1
*You will complete each AMRAP for 5 minutes, completing as many rounds as possible in 5 minutes. You will take 1 minute of rest in between EACH AMRAP set out for you! Go get ‘em!*
5 min AMRAP
5 min AMRAP
5 min AMRAP
20: Snatches & 10: Heals-2-Heaven
5 min AMRAP
Jump Rope
5 min AMRAP
10: Deadlift High Pulls & 15: Oblique Twists
AMRAP: 2
*You will complete the 5 exercises in order, for 5 rounds, as fast as possible!*
5 Rounds For Time
1 min of jump rope
UPPER: 1
*You will complete each exercise for 40 seconds and have 20 seconds of rest; 4 rounds*
4x at 40/20
3x for Time
*You will complete 3 rounds of the exercises as fast as possible!*
UPPER: 2
*Every 2 minutes on the minute, you will complete all three exercises, whatever is left of the 2 minutes is your rest.*
E2MOM: 5x
E2MOM: 5x
*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*
EMOM: 5x
*Every minute on the minute, you will complete two exercises, whatever is left of the 1 minute is your rest.*
4 Rounds for Time
*You will complete 3 rounds of the exercises as fast as possible!*
PLYO/CORE
*You will complete each exercise for 45 seconds with 15 seconds of rest for 5 rounds!*
45 seconds on/15 seconds off of rest; 5 Rounds
· REST!
LEGS: 1
E2MOM: 4x
*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*
16: DB Lunges (use heavy set at your sides)
E2MOM: 4x
*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*
20: DB Step-Ups (use heavy set at your sides)
E2MOM: 4x
*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*
3x for Time (push yourself!)
100: Jump Ropes
LEGS: 2
E2MOM: 4x
*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*
20: Single Leg Deadlifts (10 e/side)
E2MOM: 4x
*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*
3x for Time
20 Straight Arm Sit-Up (10 on e/side)
TOTAL BODY: 1
*You will complete the first 6 min AMRAP of exercises, as many rounds as possible! Then 1 minute rest. Then the next 6 min AMRAP. Then 1 minute rest. Repeat 1 more time for 2 full cycles!*
2x Complete
6 min AMRAP
1 min rest
6 min AMRAP
1 min rest
TOTAL BODY: 2
*You will complete this “ladder” in order. Starting with 10 reps of thrusters, then burpees, then sit-ups, then snatches, then step-ups. After you complete 10 reps of everything, then you complete 20 and follow the ladder UP and then DOWN!*
10.20.30.20.10
+ 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