January 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

*you will perform each movement in order for 30 seconds, for a total of 5 rounds. The bottom portion of the workout is for time so PUSH IT!*
EMOM for 20 minutes
30 sec: DB Rows
30 sec: (Weighted) Pushups
30 sec: DB Strict Press
30 sec: (Weighted) Dips
30 sec: Oblique Twists

8 Rounds for Time
10: DB Snatch & 5: Burpee Hop Overs

*****************************************************************
UPPER BODY: 2

*Every minute on the minute for a total of 6 rounds you will complete each movement for a specific amount of reps or duration.*
EMOM for 30 minutes
8: Burpees
12: DB Push Press
12: Straight Arm Sit-Ups
8: Dips
12: DB Snatches
-------------------------------------
50: Push-ups for Time

****************************************************************
LOWER BODY: 1
*Every minute on the minute for a total of 5 rounds you will complete each movement for a specific amount of reps or duration then finish with a tabatta of thrusters!*
EMOM for 25 Minutes
40 sec: Oblique Twists
12: Single Leg Deadlift (Right)
40 sec: Plank Salutes
12: Single Leg Deadlift (Left)
15: Goblet Squat

*For 20 seconds you will do as many thrusters as you can, you will have 10 seconds to rest following for a total of 8 rounds!*

20/10 for 8 Rounds
Thrusters

****************************************************************
LOWER BODY: 2

*Every minute on the minute for 6 rounds you will perform each movement for a specific amount of reps or duration!*
EMOM for 36 minutes
5: Single Arm DB Thrusters
40 sec: Flutter Kicks
20: Jump Lunges
40 sec: Mountain Climbers
30: BW Squats (BW is Body Weight squats)
40 sec: Wall Sit

*****************************************************************
TOTAL BODY: 1

You will perform 50 DB Snatches (total) then 50 Burpee Hop Overs, in between each set you are doing a specific set of DB Bicep Curls for your active rest! It is a lot of burpees but YOU CAN DO IT!!*

50(25)40(20)30(15)20(10)10(5)
DB Snatches
Burpee Hop Overs
(Bicep Curls)

*****************************************************************
TOTAL BODY: 2

Every minute on the Minute you will perform each movement and the amount of reps for a total of 7 rounds!*
EMOM for 35 minutes
8: Burpees
40 sec: Plank Salutes
10: DB Thrusters
40 sec: OH Straight Arm Sit-Ups
12: DB Cleans

******************************************************************
AMRAP: 1

*You will do 50 weighted lunges, then set the weights down and HOP OVER them 50 times, then do the burpees then the dips. Repeat until you are done with 10.*
50: Weighted Lunges> Hop Overs
25: Burps
10: Dips
40: Weighted Lunges> Hop Overs
20: Burps
10: Dips
30: Weighted Lunges> Hop Overs
15: Burps
10: Dips
20: Weighted Lunges> Hop Overs
10: Burps
10: Dips
10: Weighted Lunges> Hop Overs
5: Burps
10: Dips

*******************************************************************
AMRAP: 2

*Complete 30 reps of each movement, then 24, and all the way through until 6*
30-24-18-12-6
DB Snatch
Pushups
Sit-ups
Jump Lunges
********************************************************************

PLYO/CORE

*Every minute on the minute you will complete each movement for 30 seconds, with 30 seconds of rest in between for a total of 5 rounds. Hop Over= Hoping over the DB*
EMOM for 35 Minutes
Jump squats
Hop Overs
Plank Hop Thrus
Hop Overs
Jump Lunges
Hop Overs
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)