October 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)
*every 2 minutes you are completing both moves (so Goblets then jump); complete all 4 rounds going from top to bottom*
E2MOM: 4 Rounds at each set of exercises
*15: Goblet Squats & 20: Jump Squats
*16: Weighted Step-Ups & 20: Jump Lunges
*15: Heals to Heaven & 20: Sit-Ups
(then...)
100 Weighted Lunges (alternating) (hold weights at your side)
100 Glute Bridges
LEGS (2)
E2MOM: 5 Rounds at each set of exercises
10: R/L Single Leg Deadlift and 10: Goblet Squats
15: Sumo Squats and 20: Jump Squats
(then...)
100 Curtsy Lunges
100 Thrusters
UPPER (1)
E2MOM: 4 Rounds at each set of exercises
*10 DB Rows, 10 Push-Ups, 10 Snatches (5 on e/side)
*10 DB Upright Rows, 10 Decline Push-ups, 10 Plank Hop Thrus
*25 Straight Arm Sit-ups and 20 Oblique Twists
(then...)
100 Burpees for Time
UPPER (2)
40/20: 4 Rounds
20/20/20: 8 Rounds
*here you are doing 20 seconds of the R snatch, then L snatch, then rest- 8 rounds!*
R- Snatch/L- Snatch/Rest
100 Sit-Ups for Time
TOTAL BODY (1)
5 Rounds for Time
25 DB Thrusters
25 Lunges
100 Jump Ropes
TOTAL BODY (2)
6 Rounds
20 Thrusters
20 DB Deadlift
20 Snatches
2 min jump rope
(1 min rest after each round)
PLYO/CORE
*Rest for 1 minute after all 6 rounds are completed with 2 minutes of jump rope*
20/20/20: 6 Rounds
*2 minutes jump rope*
20/20/20: 6 Rounds
Mountain Climbers/Plank Hop Thrus
*2 minutes jump rope*
20/20/20: 6 Rounds
*2 minutes jump rope*
AMRAP (1)
*Complete each AMRAP as hard as possible, rest for 2 minutes in between*
9 min AMRAP
· 15: Deadlift High Pulls
· 10: Plank Salutes (tap each side for 1 rep)
· 5: Man Makers
9 min AMRAP
· 15: DB Rows
· 10: Thrusters
· 5: Burpees
9 min AMRAP
· 15: DB Push Press
· 10: Snatches
· 5: Push-Ups
AMRAP (2)
*you have to complete all 40 reps of the first move to advance to the next move, then 30, 20, and 10*
40.30.20.10
· 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