March 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
UPPER BODY: 1
*You will complete the 6 movements in order; remember it is NOT for time, I’d rather you use your heavy set of weights and chip away at each one, then doing the movements unbroken. Heavier is always better!*
5 Rounds
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UPPER BODY: 2
*This is a BURNER! 2 minutes of jump rope followed by 3 man makers! Your upper body will be on FIRE!*
12 Rounds
2 min jump rope
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LOWER BODY: 1
*You will complete the 6 movements in order; remember it is NOT for time, I’d rather you use your heavy set of weights and chip away at each one. Get LOW on those wall-sits.*
6 Rounds
10: DB Hang Clean and Push Press
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Lower Body: 2
*On the SLDL and Split Squat, that means 10 reps on EACH leg. You will complete 10 Rounds, make sure to ONLY rest at the end when it is programmed in!*
10 Rounds
(1 min rest)
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TOTAL BODY: 1
*You will start off with 50 burpees, then climb up then down the ladder. On those lunges, 10 reps in TOTAL not on each leg, 10 snatches in TOTAL not on each arm. Finish with 50 burpees!*
10-20-30-40-30-20-10
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TOTAL BODY: 2
*You will start with 100 Sit-ups, then keep the clock going and watch it because every 4 minutes, you need to stop on whatever movement you are on, and complete 6 pushups! Remember, you are doing 10 DB Over Head Lunges (total not each side), then 10 Snatches (total), then on to 20… climb the ladder up then back down!*
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10-20-30-40-30-20-10
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AMRAP: 1
*You have 4 mini AMRAPS! Get in as MANY ROUNDS as possible and take advantage of the 1 minute rest in between!*
6 minutes on/1 minute Rest
6 minutes on/1 minute Rest
6 minutes on/1 minute Rest
6 minutes on/1 minute Rest
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AMRAP: 2
*You will complete 5 rounds of the 5 movements, make sure to rest 1 minute after each round and do NOT rest in between the round.*
5 Rounds: 1 minute Rest after each round
1 minute jump rope
1 minute jump rope
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PLYO/CORE
*Here we have 5 movements, you are doing them to max effort for 30 seconds, followed by 30 seconds rest! Track your reps and try to beat it each round!*
6 Rounds: 30 On/30 Off
+ 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