June 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
LEGS: 1
*You will do each movement IN order! On the split squats, make sure you are rocking out back to back 2 sets of 10 on each side for a total of 40 reps!*
4 Rounds
40: Farmers Hold Lunges (walking forward)
40: Split Squats (20 on each side, alternate in sets of 10)
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LEGS: 2
*You will complete the movements in order, starting with 50 Goblet squats, chip away!*
50: Single Leg Deadlifts (50 on EACH side)
30 sec: Plank Salutes
30 sec: Oblique Twists
30 sec: Plank Salutes
30 sec: Oblique Twists
30 sec: Plank Salutes
30 sec: Oblique Twists
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UPPER: 1
*Every 4 minutes you will complete these 5 movements in order; whatever you have left is your rest period!*
E4MOM for 36 minutes
12: Renegade Rows (or Back Row)
30 Sec: Plank
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UPPER: 2
6 Rounds
1 min jump rope
1 min jump rope
1 min jump rope
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TOTAL BODY: 1
*everything is single leg/arm, so you are doing 10 on the left side, then 10 on the right side, all the way down to 1*
6 minute jog OR 4 minutes Jump Rope
10.9.8.7.6.5.4.3.2.1
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TOTAL BODY: 2
*You will do a ladder workout; 10 reps of the 3 movements below, then 20 reps and so on for time!*
10.20.30.20.10
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AMRAP: 1
*Every minute on the minute you will do one movement, whatever you have left of that minute is your rest, you will do these four movements in order for a total of 9 rounds!*
EMOM for 36 minutes
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AMRAP: 2
*You have four 6 minute workouts; give yourself 2 minutes off in between each AMRAP. You are doing the two moves back to back for as many rounds as you can in that 6 minute window!*
6 minute AMRAP
6 minute AMRAP
6 minute AMRAP
6 minute AMRAP
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PLYOMETRICS
*You will do each movement to Max Effort for 30 seconds, with 20 seconds rest!*
5 Rounds: 30 seconds on/20 seconds off
Jump Rope
+ 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