Your Industrial Fitness Workout Beachin Workout - Day 10 Virginia Chere Lucett
Chest
Decline Push Up
1 - Support your body on your toes and hands with your feet on a step behind, elbows bent and your chest nearly touching the floor. 2 - Push up to a straight arm position. • Lower your body back to the start position and repeat, keeping your back flat and hips in line with shoulders throughout.
Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.
Notes
Weight
Notes
2 3 4 5 6
Back
1 - Bend forward at your waist Sets Reps with your knees slightly bent 1 and your back flat while 2 2 holding dumbbells with your arms straight and palms 3 3 facing in. 2 - Lift the dumbbells up to the 4 4 sides of your chest. • Lower the dumbbells back to 5 5 a straight arm position, 6 6 keeping your back flat throughout. Equipment Sub: Barbell, This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Plates • Stand upright with your arms straight by your sides. 1 - Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward. 2 - Push off your feet jump straight up. 3 - Land in semi-squat to absorb and repeat the jump.
Weight
1
Bent Over Row
Legs
Squat Jump
Sets Reps
Sets Reps
Weight
Notes
1
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.
printed 05/16/14 12:24PM Page 1 of 4
Your Industrial Fitness Workout Beachin Workout - Day 10 Virginia Chere Lucett
Shoulders
Push Press
Abs
Tuck
• Start on all fours with the ball behind you. 1 - Place your hands on the floor in front and your feet on the ball behind. 2 - Drag the ball towards your body, bringing your knees into your chest. • Return to the straight position.
Sets Reps
1 2 3 4 5 6
Weight
Notes
• Stand upright holding dumbbells at shoulder height with your elbows bent and palms forward. 1 - Bend your hips and knees slightly. 2 - Quickly thrust the dumbbells overhead, extending your arms and legs. • Keep your back flat throughout the movement. Equipment Sub: Barbell
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Renegade Row Back
Legs
Front Squat
Sets Reps
Sets Reps Weight Notes 1 - Hold dumbbells at your 1 - Start in the top position of Sets Reps shoulders with your palms in a push up with your hands on 1 1 and your feet shoulder-width dumbbells. 2 2 apart. 2 - Raise one dumbbell up to 2- Squat down, sending your your shoulder, bending at the 3 hips back, bending your knees 3 elbow. and keep the dumbbells at • Lower this dumbbell and 4 4 shoulder height. repeat on the other side. 3 - Push through your heels to 5 • Alternate sides with each 5 return to the start position, rep. 6 6 keeping your back flat Equipment Sub: Kettlebells throughout. Equipmentwas Sub:generated Barbell using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.
printed 05/16/14 12:24PM Page 2 of 4
Your Industrial Fitness Workout Beachin Workout - Day 10 Virginia Chere Lucett
Triceps
Close Push Up
Abs
Reverse Crunch
1- Lie on your back with your legs straight and your hands at your sides. 2 - Bring your knees into your chest with your legs bent, slightly rounding your lower back at the top position. • Keep your upper body stable throughout. • Slowly lower your legs back to a straight position to tap your heels on the floor and repeat.
Sets Reps
1 2 3 4 5 6
Weight
Notes
1 - Support your body on your toes and hands with your hands touching each other in the middle under your chest and your elbows bent. 2 - Push up to a straight arm position. • Lower your body back to the start position, keep your back flat and your hips in line with your shoulders throughout.
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Abs
Mountain Climber
Sets Reps Weight Notes Sets Reps • Place your hands on a ball with your arms straight and 1 1 legs straight out behind, 2 2 resting on your toes. 1 - Bring one knee in toward 3 3 the ball, keeping the rest of your body in the push up 4 4 position. 2 - Straighten this leg and 5 5 repeat on the other side. 6 • Keep your back flat and your 6 hips in line with your shoulders throughout. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.
printed 05/16/14 12:24PM Page 3 of 4
Your Industrial Fitness Workout Beachin Workout - Day 10 Virginia Chere Lucett
End of Circuit x2
Sets Reps
Weight
Notes
1 2 3 4 5 6
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Š 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.
printed 05/16/14 12:24PM Page 4 of 4