May 2019 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

90 BUTTERFLY SIT-UPS

80 LUNGES (alternating, 40 per side)

70 SHOULDER PRESS

60 BURPEES

50 DB THRUSTERS

40 HAND RELEASE PUSH-UPS

30 TRICEP DIPS

20 JUMP SQUATS

10 BLAST OFF PUSH-UPS

LEGS: 1

*You will use your heavier set of DBs for the DB Deadlifts and lighter set for the Lunges! Use ONE of your heavier DBs for the straight arm hold!*

50: DB Deadlifts

25: Front Rack Lunges (light set)

30 sec: DB Straight Arm Hold

40: DB Deadlifts

25: Front Rack Lunges (light set)

30 sec: DB Straight Arm Hold

30: DB Deadlifts

25: Front Rack Lunges (light set)

30 sec: DB Straight Arm Hold

20: DB Deadlifts

25: Front Rack Lunges (light set)

30 sec: DB Straight Arm Hold

10: DB Deadlifts

25: Front Rack Lunges (light set)

30 sec: DB Straight Arm Hold

 ************************************

UPPER BODY: 1

*Complete the following 4 movements in order, for time!*

10 Rounds

4: Push-Ups

8: DB Rows

12: Push Press

10: Burpees

 ***************************************

TOTAL BODY: 1

*Every 2 minutes you will do 5 push-ups, then chip away at 400 DB step-Ups! IF you need to modify, bring it down to 300!*

E2MOM: 5 Push-Ups

400: DB Step-Ups

 ************************************

LEGS: 2

*Here is a LADDER workout! When you have a set of 10, you will do 5 on each side for the Single Leg Deadlifts*

10-20-30-40-30-20-10

DB Goblet Squats

Single Leg Deadlift

*Between each set, complete one of the following:

-run 200m

-row 200m

-jump rope; 2 mins

-elliptical; 90 secs HARD!

 ************************************

UPPER BODY: 2

*You are doing each move for 30 seconds, following with 30 seconds rest! 7 Rounds total!*

EMOM for 35 minutes

30 seconds: DB Push N Pull

30 seconds: Plank

30 seconds: DB Pass Thrus

30 seconds: DB Straight Arm Hold

30 seconds: Devils Press

 *********************************

TOTAL BODY: 2

*You are doing each movement for 40 seconds, with 20 seconds rest after! Hit it for 5 rounds followed by CARDIO!*

5 Rounds: 40 seconds on/20 seconds off

R- Around the Clock Lunges

L- Around the Clock Lunges

Plank

Front/Side Lat Raises

*3 minutes off* 

2x

.5 mile run

25 Burpees

 *****************************************

PLYO/CORE

*You are going in order, 20 seconds on of WORK and 10 seconds of rest!*

15 ROUNDS

20 seconds on/10 seconds off

Burpee Hop Overs

Flutter Kicks

Jump Squats

Straight Arm Hold

DB Swings



+ 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