November 2017 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
TOTAL BODY: 1
*Ladder Time! Work your way down, rest for 2 minutes, then work your way back up!*
(2 minutes rest)
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TOTAL BODY: 2
*Every Minute on the Minute for 5 Rounds! Count your reps per round and try to beat it!*
MINUTE 7: REST!
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AMRAP: 1
*Ladder Time! Work your way up the ladder, then down, rest minimal as needed!*
10.20.30.20.10
DB Clean and Strict Press
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AMRAP: 2
*Chip away, all 40 reps at once, then 30 and so forth! Then rest for 2 minutes and do 50 burpees for time!*
40.30.20.10
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PLYO/CORE
*2 rounds for time! MOVE!*
2 minutes jump rope/sprint on treadmill
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UPPER BODY: 1
*Every 4 minutes on the Minute you complete the 5 moves, remaining time of the 4 minutes is your rest! 8 Rounds!*
E4MOM: 8X
2 min jump rope/400m sprint
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Tabatta time: 20 seconds on/10 seconds of rest for 8 rounds
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UPPER BODY: 2
*Every minute on the minute you are doing max effort of the movement for 30 seconds, then rest for 30 seconds, for 5 rounds each!*
EMOM: 5X
EMOM: 5X
EMOM: 5X
(then)
4 Rounds for time:
2 min jump rope/400m sprint
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LEGS: 1
*Complete the movements in order; once finished rest, and go on to the next!*
2 min jump rope/400m sprint
2 min jump rope/400m sprint
2 min jump rope/400m sprint
(2 minutes rest)
*chip away at all the thrusters first, then plank*
4 minute Plank (plank for as many seconds as you can, until you hit a total of 4 minutes)
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LEGS: 2
*Every 2 minutes on the minute you complete those 2 movements, whatever is left of the time, is your rest!*
E2MOM: 6X
E2MOM: 6X
3 Rounds for time
+ 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