September 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
*Complete 50 reps of DB Thrusters then Sit-Ups, then 10 Burpees! Reps on the ladder go down by 10, burpees stays the same!
35 min time cap
50.40.30.20.10
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TOTAL BODY: 2
*Always doing 20 DB Snatches (10 on e/side), Burpees go down by 1*
20.(10).20.(9).20.(8).20.(7).20.(6).20.(5).20.(4).20.(3).20.(2).20.(1)
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UPPER BODY: 1
*This is a mental pusher too! YOU CAN! Stick with the weight you started with! Complete 10 DB Man Makers, then either jump rope for 2 minutes or sprint/run 400 meters!*
10.9.8.7.6.5.4.3.2.1- DB Man Makers
.= 2 min jump rope or 400m sprint
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UPPER BODY: 2
*A ladder! Go up the ladder then down! Complete 10 reps of each movement, then 20 and so on!*
10.20.30.20.10
For Time:
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LOWER BODY: 1
*Complete 8 rounds of these movements for time!*
8x
10: Step-Ups (hold heavy set DBs at side)
2 min jump rope
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LOWER BODY: 2
*Every Minute on the Minute for 5 rounds; complete the movement for the amount of reps, whatever remains is your rest!*
EMOM: 5x
EMOM: 5x
EMOM: 5x
For Time: Complete the following
1/2 mile Run
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AMRAP: 1
*You have 3- 8 minute AMRAPS. For each 8 minutes, complete those movements for as many rounds as possible. Give yourself 2 minutes off in between each full 8 minute AMRAP*
8 min AMRAP
8 min AMRAP
8 min AMRAP
30: Body Weight Squats
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AMRAP: 2
*complete a 1 mile run for time (push yourself!), then 10 rounds of the 3 movements*
1 mile Run
(…then…)
10 Rounds
10: Body Weight Squats
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PLYO/CORE
*complete 5 rounds of the movements below!*
5 Rounds; NO rest!
2 minutes: Jump Rope
2 minutes: Jump rope
30 sec: Plank
+ 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