My Industrial Fitness Workout Beachin' Challenge Day 13 - (Repeat of Day 11) Virginia Chere Lucett
• A warm up will prepare you for exercise by increasing blood flow to the muscles as well as help increasing joint range of motion • Perform a 5 minute warm up, starting at a slow pace and gradually increasing it as you proceed.
Sets Reps
1 2
Weight
Notes
For each exercise, perform 3 sets of 12 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it.
3 4 5 6
Uni Bench Press Chest
Full Body
Uni Overhead Squat
Notes 1 - Stand upright holding one Sets Reps Weight 1 - Lie on a bench holding one Sets Reps Weight dumbbell overhead with your dumbbell at shoulder level 1 1 arm fully extended. with your elbow bent. 2 2 - Lower your body toward 2 - Press the dumbbell straight 2 the floor, bending at the hips up over your chest. 3 3 and knees keeping your arm • Lower the dumbbell back to extended overhead. shoulder level and repeat. 4 4 3 - Push through your feet to • Complete all reps on one return to the start position, side before switching to the 5 5 keeping your back flat and the other side. 6 6 dumbbell overhead Equipment Sub: Kettlebell throughout. • Completewas all reps on one using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout generated side before switching to the © 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 other side. 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 Equipment Sub: Kettlebell post this PDF.
Notes
printed 05/20/14 02:04PM Page 1 of 4
My Industrial Fitness Workout Beachin' Challenge Day 13 - (Repeat of Day 11) Virginia Chere Lucett
Legs
Split Squat Rotation
Back
Bent Over Row
Weight
Sets Reps
Weight
Notes
Shoulders
1 - Stand upright holding one dumbbell at shoulder height with your elbow bent. 2 - Press the dumbbell overhead, extending your arm fully. • Complete all reps on one side before switching to the other side. Equipment Sub: Kettlebell
1 2 3 4 5 6
1 - Stand upright with your feet split front to back holding a dumbbell in both hands at your chest. 2 - Lower your body toward the floor, twisting your upper body to one side, bending at the hips and knees with your weight on the front leg. 3 - Push off the front foot to return upright and turn your upper body back to face front. • Complete all reps on one Pullover side before switching to the other side. Equipment Sub: Plate, Kettlebell, Med Ball
Sets Reps
1 - Lie on your back holding one dumbbell in both hands with your arms extended up over your chest. 2 - Lower the dumbbell back behind your head, keeping your arms straight. 3 - Raise the dumbbell back up over your chest, returning to the start position. Equipment Sub: Barbell, Plate
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Chest
1- Holding a dumbbell in one Sets Reps hand with your arm straight, 1 place the opposite knee and 2 hand on a bench, keeping your back flat. 3 2 - Lift the dumbbell up to the side of your chest, bending at 4 your elbow. • Lower the dumbbell back to 5 a straight arm position, 6 keeping your back flat throughout. • Complete all reps on one Uniswitching Overhead side before to the Press other side. Equipment Sub: Kettlebell, Plate
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 02:04PM Page 2 of 4
My Industrial Fitness Workout Beachin' Challenge Day 13 - (Repeat of Day 11) Virginia Chere Lucett
Abs
Weighted Sit Up
Triceps
Uni French Press
Weight
Notes
Notes 1 - Stand upright holding one Sets Reps Weight 1 - Stand upright holding one Sets Reps Weight dumbbell by your side with dumbbell to one side, bend 1 1 your arm straight and your over to that side. 2 2 palm facing in. 2 - Bend to the opposite side, 2 - Raise the dumbbell up to moving through your 3 3 your shoulder, turning at the midsection. wrist, finishing with your palm • Complete all reps on one 4 4 facing back. side before switching to the • Keep your elbow close to other side. 5 5 your side throughout and do Equipment Sub: Plate 6 6 not swing your arm or upper body. • Completewas all reps on one using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout generated side before switching to the © 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 other side. 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 Equipment Sub: Kettlebell post this PDF.
Notes
1 - Lie on a bench holding one dumbbell with your arm straight up over your chest. 2 - Bend at the elbow, lowering the dumbbell down to the side of your head. 3 - Straighten your arm, raising the dumbbell back up straight over your chest. • Complete all reps on one side before switching to the other side. Equipment Sub: Plate
Sets Reps
1 2 3 4 5 6
Weight
Notes
1 - Lie on your back with your knees bent and feet flat, holding a dumbbell in both hands at your upper chest. 2 - Lift your upper body completely off the floor, bringing your chest toward your knees. • Keep your feet flat and knees bent. Equipment Sub: Plate, Med Ball
1 2 3 4 5 6
Side Bend Abs
Biceps
Uni Twisting Curl
Sets Reps
printed 05/20/14 02:04PM Page 3 of 4
My Industrial Fitness Workout Beachin' Challenge Day 13 - (Repeat of Day 11) Virginia Chere Lucett
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 05/20/14 02:04PM Page 4 of 4