December 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

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

UPPER BODY: 1

*Every 2 Minutes On the Minute you are completing these 3 moves, remaining time of the 2 minutes is your rest- enjoy!*

E2MOM: 4x

8-10: DB Rows

10: Push-Ups

20: DB Snatches (10 e/side)

 

E2MOM: 4x

8-10: DB Push Press

12: Bicep Curls

5: Burpees

 

Complete these moves in order for time:

100: Sit-Ups

100: Oblique Twists

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

UPPER BODY: 2

*You will complete this for time. Chip away at those Push-Ups and try to keep the swings UNBROKEN!

75: Sit-Ups

Push-Ups

DB SWINGS

75: Sit-Ups

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

LOWER BODY: 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!*

EMOM: Deadlift

12.12.12.10.10.10

 

EMOM: Goblet Squats

15.15.15.10.10.10

 

EMOM: DB Cleans

10.10.10.10.10.10.

4x for Time

20: Straight Arm Sit-ups

20: Bulgarian Split Squats (10 e/side)

20: Plank Hop Thrus

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

LEGS 2:

*Every 2 Minutes On the Minute you are completing these 2 moves, remaining time of the 2 minutes is your rest- enjoy!*  

E2MOM: 4x

10: Single Leg Deadlifts (10 on e/side)

10: DB Thrusters

(1 min Rest)

E2MOM: 4x

10: DB Split Squat (10 on e/side)

10: Sumo Squats (no weights, body weight only)

 

4 Rounds for Time

20: DB Clean

10: Burpee Hop Overs (hop over your DBs!)

20: Overhead Lunges (10 e/side)

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

AMRAP: 1

*Count your rounds; repeat these 2 AMRAPS, two times and try to MATCH your rounds! Remember AMRAP stands for: As Many Rounds As Possible*

2 Rotations of the Following:

6 min AMRAP; followed by 2 minutes rest

10: DB Snatches (5 e/side)

5: Burpees

10: DB Thrusters

 

6 min AMRAP; followed by 2 minutes rest

15: DB Rows

10: Curtsy Lunges

5: Burpee Press

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

AMRAP: 2

*You will complete these movements for time!

5 Rounds For Time

20 Power Hang Cleans

20 Heals-2-Heaven

20 Thrusters

20 Overhead Walking Lunges

1 min of jump rope/200m Sprint

 

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

PLYO/CORE

*Push through each round, you have 1 minute rest at the end of the round!*

5 Rounds

2 mins Jump Rope/400m Run

10: Burpees

20: Jump Lunges

30: Jump Squats

40: Sit-Ups

2 mins jump Rope/400m Run

**Rest 1 minute**



+ 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