June 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
-Run 1 mile, then complete the 5 rounds, then finish with 1 more mile! YES YOU CAN!
1 mile run
--5 Rounds—
--then—
1 mile run
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TOTAL BODY: 2
-Complete the movements below in order, every minute on the minute
3 Rounds
MINUTE 3: DB Snatches (alt hands)
MINUTE 4: Front/Side Lat Raises
MINUTE 7: REST!
*when completing this, make sure you have 20 seconds of rest before the next round*
EMOM: 10x
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AMRAP: 1
-Complete for time; you are starting with 20 DB Thrusters, then 4 burpees, then 1 sit-up! You will be going down in reps in Thrusters, same in Burpees, and up in Sit-Ups!
DB Thrusters: 20.19.18.17.16.15.14.13.12.11.10.9.8.7.6.5.4.3.2.1
Burpees: 4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4
Sit-Ups: 1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.20
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AMRAP 2:
-Complete 5 Rounds of the movements for Time
20: Single Arm Overhead Squats (10 e/side)
30 second plank
20: Weighted Lunges (10 e/side)
30 second plank
30 second plank
--then—
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UPPER BODY: 1
-4 Rounds every minute on the minute
MINUTE 4: Front/Side Lat Raises
MINUTE 6: REST!
-Complete the 3 movements below for the amount of reps for as many rounds as you can in 10 minutes!
10 min AMRAP
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UPPER BODY: 2
-Every Minute On the Minute you will complete 30 seconds of a movement and have 30 seconds for recovery. Complete all 6 rounds of one movement before moving on to the next.
EMOM: 6x
(1 minute rest)
EMOM: 6x
30 seconds: DB Renegade Rows (if too hard on wrists, do DB Back Row)
(1 minute rest)
EMOM: 6x
- Complete the 5 movements below for the amount of reps for as many rounds as you can in 10 minutes!
10 minute AMRAP:
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LEGS: 1
-you will be doing one movement for a various amount of reps for 6 rounds, so for Deadlift, it’s every minute on the minute for 6 rounds, doing 12 reps for the first 3 rounds, then 10 reps, so up your weights!
12.12.12.10.10.10
15.15.15.10.10.10
10.10.10.10.10.10.
4x for Time
20: Bulgarian Split Squats (10 e/side)
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LEGS: 2
-Every 2 Minutes on the Minute you will complete the two movements; you should have 30 seconds of recovery for each round.
E2MOM: 5x
10: Single Leg Deadlifts (10 e/side)
E2MOM: 5x
10: DB Split Squat (10 e/side)
16: Weighted Step Ups (hold weights at sides)
-Complete for time:
3 minute wall sit (if cannot hold full 3 minutes, break it up in time so it makes 3 minutes)
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PLYO/CORE
Run 1 mile
--then—
4 rounds of:
1 minute jump rope
--then—
Run 1 mile
+ 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