September 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, 90 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
LEGS (1)
*Every 2 Minutes On the Minute you are doing BOTH leg exercises. On the “100” series, YOU are completing all of the Lunges first, then the step-ups, then the glute bridges*
E2MOM: 6x (12 minutes total)
15- Sumo Squats and 10- Single Leg Deadlifts on L/R leg
(then)
100 Reverse or Forward Alt Lunges
100 Glute Bridges
LEGS (2)
*You will start out with your HEAVY DB for Goblets, when you need to take a break, you HAVE to complete a 1 minute wall sit before you break and start again!*
100 Goblet Squats with heavy weight; when you stop, 1 min Wall-Sit
40/20: 4x
(then)
100 Butterfly Sit-Ups for time!
UPPER (1)
*Every 2 Minutes On the Minute you are doing BOTH Rows and Burpees in 2 minutes*
E2MOM: 5 Rounds
30/20: 3x
(then)
2 mins: as many BURPEES as possible
UPPER (2)
*Every 2 Minutes On the Minute you are doing ALL three exercises!*
E2MOM: 5 Rounds
10- DB Push N Pull, 10- DB Delt Fly, and 15- Supermans
30/20: 3x
Decline Push-Ups or Hold Plank
DB Front/Side Lat Raise (alternate)
EMOM: 6 Rounds
8 Snatches e/side
TOTAL BODY (1)
*Get your circuit set up and GO!*
40/20: 5x
*100 Heals to Heaven for time*
TOTAL BODY (2)
*Get your circuit set up and GO!*
40/20: 5x
*Hold a Wall-Sit for as long as you can!*
PLYO/CORE
*Rock it out, don’t over think it!*
10 Rounds
2 min jump rope
5 Burpees
AMRAP (1)
*Here you are going DOWN in numbers, stay in order of the exercises!*
10.9.8.7.6.5.4.3.2.1
AMRAP (2)
*Here you are going DOWN in Thursters and UP in Burpees*
20.19.18.17.16.15.14.13.12.11.10.9.8.7.6.5.4.3.2.1
1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.2
+ 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