February 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
*complete these 6 movements for 8 total rounds!*
8x
100: Jump Ropes
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Upper Body: 2
*You will complete 4 rounds of 40 seconds on with 20 seconds rest! At the end, finish with 20 seconds on and 10 seconds rest, alternating those two movements!*
4 Rounds of 40 Seconds on/20 Seconds off
MINUTE 6: Jump Rope
MINUTE 7: Rest!
20/10 for 16 Rounds (alternate)
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Lower Body: 1
*On the lunges you can go forward or backwards, whatever feels best. Finish with 20 seconds on and 10 seconds off of rest in a plank!*
20/10: 8x
Plank
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Lower Body: 2
*You start with 100 Sit ups then go right into the sequence! You will do a Clean then a Front Squat which equals 1 rep! YES YOU CAN!*
100: Sit-Ups
(then)
40-30-20-10
DB Clean to Front Squat
DB Hop Overs (2 feet jump over the dumbbell)
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Total Body: 1
You will complete 30 reps of each movement, then 25 and so on!*
30-25-20-15-10-5
(then)
30-25-20-15-10-5
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Total Body: 2
*Every Minute On the Minute, you are doing those movements for those amount of reps! Your rest is whatever is left of that minute!*
EMOM for 35 minutes
40 sec: Plank
40 sec: OH Straight Arm Sit-Ups
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AMRAP: 1
*You are doing Max Effort at each movement for 2 minutes, followed by 1 minute rest! Then finish with 50 push-ups for time!*
2 Rounds: 2 minutes at each movement/1 min rest
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AMRAP: 2
*You are doing 50 DB Snatches then 50 Goblet Squats, followed by 25 Burpee Hop Overs, then on to the next! The Numbers in the ( ) are for Burpee Hop Overs!*
50(25)40(20)30(15)20(10)10(5)
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Plyo/Core
*Complete 4 rounds for Time! Try each week to IMPROVE on your time!*
4 Rounds
100 Jump Ropes
100 Jump Ropes
100 Jump Ropes
100 Jump Ropes
40: Mountain Climbers (Count each leg as one rep)
+ 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