July 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, 90 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
+ LEGS (1)
You are doing a drop set for the first EMOM; start with your heavy set, then drop to your light set
On the lunges, do what feels best for your body, going forward or reverse
EMOM: 10
8 Goblet Squats/12 Goblet Squats
1 minute per exercise: 3 Rounds
R- Reverse or Forward Lunges
L- Reverse or Forward Lunges
Jump Squats
Wall-Sit
Rest for one full minute
100 sit-ups for time
100 heals to heaven for time
+ LEGS (2)
30/20: 4 Rounds
Sumo Squats
R: Curtsy Lunge
L: Curtsy Lunge
Glute Bridges (holding for 1 second at the top)
100 Body Weight Squats
(rest 1 minute)
75 Reverse/Forward Lunges
(rest 1 minute)
50 Sumo Squats
+ UPPER (1)
For the EMOM, alternate, first even minute is 10 push-ups, odd is 15 Shoulder Presses
EMOM: 10
10 Push-Ups (even)
15 Shoulder Press (odd)
20 Kick Out Burpees as fast as possible
30/20: 4x
DB Push Press
Side/Front Lat Raises
Tricep Kickbacks
DB Upright Rows
20 Kick Out Burpees as fast as possible
7 min AMRAP:
50 Jump Ropes (count 50 jumps)
30 Tricep Dips
20 Butterfly Sit-Ups
+ UPPER (2)
40/20: 4x
DB Delt Flys
R- Snatch
L- Snatch
DB Rows
Plank Hop Thrus
3 minutes jump rope
EMOM: 10 (5 sets per side)
R- Single Leg Dead Lift: 15
L- Single Leg Dead Lift: 15
3 minutes jump rope
+ TOTAL BODY (1)
40/20: 4x
Goblet Squats
Push Press
Plank Hop Thrus
R- Reverse/Forward Lunge
L- Reverse/Forward Lunge
Butterfly Sit-up
50 Weighted Burpees (hold DB’s at your side) as fast as possible
+ TOTAL BODY (2)
40/20: 3x
Overhead Walking Lunges
R- Snatch
L- Snatch
Oblique Twists (w/ one DB)
DB Deadlift (use heavy set)
Heals to Heaven
100 Sit-Ups as fast as possible
+ PLYO/CORE
Complete the reps in the EMOM as fast as possible SO you have rest! After the FULL EMOM is complete, take 1 minute of rest)
EMOM: 10
(15) Jump Squats/ (15) Plank Hop Thrus
1 Min Rest
EMOM: 10
(8) Kick Out Burpees/ (20) Jump Lunges
1 Min Rest
EMOM: 10
(10) Blast Off Push-Ups / (20) Mountain Climbers
+ AMRAP (1)
Complete everything and you are DONE!
50 DB Thrusters
40 Hand Release Push-Ups
30 Goblet Squats
20 Snatches (each side)
10 Burpees
3 minutes jump rope
10 Burpees
20 Snatches (each side)
30 Goblet Squats
40 Hand Release Push-Ups
50 DB Thrusters
3 minutes jump rope
+ AMRAP (2)
Complete 40 of everything, then 30 and so on until 10 in the order below
40. 30. 20. 10
Overhead Walking Lunges
Renegade Rows
Thrusters
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)
- 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