September 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

LOWER BODY: 1

*You will complete the 4 movements in order, for 2 rounds!*

2 Rounds

100: Body Weight Lunges

75: Sit-Ups

50: DB Deadlifts

25: DB Step-Ups


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UPPER BODY: 1

*This is a BURNER! 2 minutes of jump rope or 400m row/run followed by 3 man makers! Your upper body will be on FIRE!* 

 12 Rounds

 2 min jump rope or 400m row/run

 3: DB Man Makers

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TOTAL BODY: 1

*You are completing these for time! On the Hang Cleans, see Video, you are doing 8 on EACH side!*

10 Rounds

20: Sit-Ups

8: Hang Clean Press + OH Lunge (R & L) 

10: Burpee Hop Overs 


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AMRAP: 1

*You will complete the run/row, then whatever time you have left over, you are completing the following moves for as many rounds as possible for the remaining of the 35 minutes*

SWEAT35

1 mile run or row

Then…

5: Devils Press

5: Front Squats

10: DB Tricep Kickbacks 

40 sec: Plank


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LOWER BODY: 2

*You will complete the following 4 movements for 7 rounds! Make SURE and REST at the END of each round!*

7 Rounds for Time

20: Farmers Carry (weights at side) Lunges

20: DB Deadlift

20 sec: Wall-Sit

200m Run/Row

30 sec: REST

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UPPER BODY: 2

EMOM: 6x

30 seconds: Push-Ups

(1 minute rest) 

EMOM: 6x

30 seconds: DB Renegade Rows (if too hard on wrists, do DB Back Row

(1 minute rest) 

EMOM: 6x

30 seconds: Tricep Dips 

10 minute AMRAP:

15: DB Straight Arm Sit-Ups

10: DB Push N Pull 

5: Plank Hop Thrus 

15: Oblique Twists

10: DB Bicep Curls 

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TOTAL BODY: 2

*30 seconds on and 30 seconds rest, you are trying to get as many reps as possible IN those 30 seconds!*

30/30: 6 Rounds


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AMRAP: 2

**After each set of lungsters, you are to complete the following: 

-15: Plank Raises

-20 sec: Oblique Twists (use 1 light DB)

10.9.8.7.6.5.4.3.2.1

Lungesters

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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

 DB Thrusters

 Straight Arm Sit-ups

 DB Snatches

 Oblique Twists

 Burpees




+ 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