Your Industrial Fitness Workout Beachin Workout - Day 12 Virginia Chere Lucett
Perform each exercise in a circuit for 1 minute each, resting for 60 seconds at the end of the circuit. Perform 3 full circuits.
Perform each exercise in the workout, one after another, and then rest. This is one circuit.
Burpee Push Up Cardio
Legs
In Out Squat Jump
Sets Reps Weight Notes Sets Reps Weight 1 - Stand upright with your • Stand upright feet together and arms by 1 - Squat down placing your 1 1 your sides. hands on the floor and jump 2 1 - Jump up, splitting your feet 2 your feet back to the top of a and bringing your hands up in push up position. 3 3 front to chest height. 2 - Perform a push up, 2 - Land in squat with your lowering your chest down to 4 4 feet wide, hips low and your the floor and pushing back up hands at chest height. to a straight position. 5 5 3 - Immediately jump back up, 3- Jump your feet in, bringing 6 bringing your feet back your knees to your chest while 6 together and land in the keeping your hands on the upright start position. floor. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. • Continue alternating jumping 4 - Come to an upright © 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 outinand in each rep. by PumpOne, PumpOne takes no responsibility for its contents. This PDF is position jump into the you air, are not permitted to authorship this PDF are owned protected and by copyright law and make copies, reproduce or electronically post this PDF. raising your arms overhead. 4,5 - Return to the mid position and then jump your feet back out to a straight
Notes
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Your Industrial Fitness Workout Beachin Workout - Day 12 Virginia Chere Lucett
Cardio
Mountain Climber
Cardio
Jumping Jacks
1 - Stand upright with your feet together and your arms by your sides. 2 - Jump up, splitting your feet out to the sides. 3 - Simultaneously swing your arms up to the sides in an arc over your head. • Reverse the direction of the movement.
Sets Reps
1 2 3 4 5
Weight
Notes
1 - Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind. 2 - Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Plank Jacks Cardio
Front Kick Cardio
Sets Reps
Notes 1 - Stand upright with one heel Sets Reps Weight 1 - Support your body on your Sets Reps off the floor and your hands toes and hands with your 1 1 together at your chest, elbows arms straight, back flat and 2 2 bent. your feet together. 2,3 - Raise the leg with the 2 - Jump your feet out wide to 3 heel of the floor, straight up the sides, keeping your hands 3 and out in front, kicking as stationary. 4 4 high as possible. 3 - Jump your feet back in • Touch your toe back to the together to the middle. 5 5 floor and rapidly repeat the • Continue rapidly jumping 6 kick. your feet out wide and back in. 6 • Complete all reps on one side beforewas switching to theusing Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout generated other side.
© 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 05/20/14 12:19AM Page 2 of 3
Your Industrial Fitness Workout Beachin Workout - Day 12 Virginia Chere Lucett
Cardio
Squat To Reach
• Stand upright with your hands in front at chest height. 1 - Lower your body toward the floor, pushing your hips back and down and bending your knees. 3 - Return back upright, twisting your torso to one side and punching the opposite arm straight up overhead. • Lower back into the squat then raise up to the opposite side. • Alternate sides with each rep.
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/. © 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 05/20/14 12:19AM Page 3 of 3