February 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
80 LUNGES (alternating, 40 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
LOWER BODY: 1
*Every 3 minutes you will jump rope for 1 minute then chip away at the following 4 movements.*
E3MOM: 1 minute jump rope
50: Single Leg Deadlifts (25 e/side)
50: DB Suitcase Lunges (weights hang at sides)
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UPPER BODY: 1
*You are chipping away at 150 Burpees, HOWEVER, every 3 minutes (start with it too!) you are doing the following two movements! Have fun!!
E3MOM:
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AMRAP: 1
*You will complete these two AMRAP workouts back to back with 2 minutes off in between each! The key is to try to get the SAME amount of rounds each time!*
7 mins- As many rounds as possible!
10: DB Clean and Press (5 e/side)
30 sec: Plank
(2 mins rest)
7 mins- As many rounds as possible!
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TOTAL BODY: 1
*Every 2 minutes you will complete 10 V-Ups while chipping away at the movements. Start with 10 thrusters, then 10 push-ups, then 9 thrusters, then 9 push-ups...*
10.9.8.7.6.5.4.3.2.1.
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LOWER BODY: 2
*You will chip away at each movement IN the following order!*
100: Lunges (DBs resting on shoulders)
1 minute: Plank
50: Lunges (DBs resting on shoulders)
50: Sit-Ups
50: Sumo Squats
1 minute: Wall-Sit
1 minute: Plank
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UPPER BODY: 2
*You are doing the 5 movements in order for 5 rounds, 30 seconds on of work and 30 seconds of rest.*
30/30 for 5 rounds
Jump Rope
Tummy Time: 3 rounds
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AMRAP: 2
*Complete 20 rounds of the 3 movements for time!*
20 Rounds
1 min: Jump Rope
20: Straight Arm Sit-Ups (or hold one DB at chest)
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TOTAL BODY: 2
*You will start with 10 DB snatches (5 e/side) and 10 Step-Ups (5 e/side) and continue to climb the ladder!*
10-20-30-40-30-20-10
Step-Ups (weights held at side)
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PLYO/CORE:
*You will do this for 18 Rounds; 30 seconds of each movement followed by 30 seconds of rest!*
30/30/30:
REST
+ 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