November 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)
10 sets of 10 reps (no rest- back to back! DO NOT DROP YOUR WEIGHTS!)
Deadlift and Squat
(then)
100 Thrusters for Time
LEGS (2)
*every 2 minutes you are completing the two paired moves! 5 sets total each set!*
E2MOM: 5
12 Goblet Squats/20 jump squats
E2MOM: 5
20 Lunges w/DBs/20 jump Lunges
15 min time cap
*you must complete all 100 of the step-ups before moving on to the next move*
-100 step ups (100 on each leg)
-100 glute bridges
-100 sit-ups
UPPER (1)
EMOM: 6
10 DB Rows
5 push-ups
EMOM: 10
10 DB Snatches e/SIDE
100s of FUN
*you are to complete 100 reps as fast as possible of each exercise below!*
Side Lat Raises
DB Push press
Sit-ups
Front Lat Raises
Burpees
UPPER (2)
*Every 2 minutes you are doing those exercises, remaining time is REST!
E2MOM: 5
8: DB Delt Flys
8: Push Ups
8: DB Rows
8: Burpees
E2MOM: 5
10: Side Lat Raises
10: DB Bicep Curls
10: Upright Rows
10: Plank Hop Thrus
4 sets as fast as you can
25 Butterfly Sit-ups
25 Oblique Twists
AMRAP (1)
*You are completing 5 rounds in as fast amount of time as you can!
5 Rounds for Time
12: Deadlift High Pull
12: Push-Ups
12: DB Renegade Rows
12: DB Thrusters
3 Rounds: 2 minutes on/30 seconds off
Jump Rope
AMRAP (2)
*Complete this as fast as possible!*
3 minutes of Jump Rope
100 Curtsy Lunges
25 Straight Arm Sit-Ups
75 Goblet Squat
25 Straight Arm Sit-Ups
50 Thrusters
25 Straight Arm Situps
3 minutes of Jump Rope
PLYo/CORE
*Complete this as fast as possible!*
100 Jump Squats
90 sit-ups
80 Thrusters
70 push-ups
60 heals to heaven
50 burpees
40 jump squats
30 snatches
20 oblique twists
10 Renegade Rows
TOTAL BODY (1)
*you are completing each move for ONE minute, count your reps for EACH round, while in the “rest” mode record your number to hit it or get above it the next round!
EMOM: 4 rounds
DB Push Press
DB Rows
Thrusters
Oblique Twists
DB Upright Row
Alt. DB Snatches
Triceps Dips
Burpees
Rest
100 sit-ups for time
TOTAL BODY (2)
*you are completing this set for 4 rounds as fast as possible!*
4 Rounds for Time
20: DB Thrusters
10: Push-Ups
20: Alt Snatches
10: Burpee Hop Overs
20: Sit-ups
10: DB Delt Flys
2 minute of 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