Your Industrial Fitness Workout Beachin Workout - Day 15 Virginia Chere Lucett
Sets Reps
Weight
Notes
Sets Reps Weight Notes Sets Reps Weight 1 - Stand upright with your 1 - Stand upright with your arms straight by your sides. feet together and arms by 1 1 2 - Step forward and laterally your sides. 2 to one side, lowering your 1 - Jump up, splitting your feet 2 body down towards the floor and bringing your hands up in 3 and leaning your torso slightly 3 front to chest height. forward. 2 - Land in squat with your 4 4 3 - Push off the front leg to feet wide, hips low and your return to start position. hands at chest height. 5 5 • Complete all reps on one 3 - Immediately jump back up, 6 6 side before switching to the bringing your feet back other side. together and land in the upright start position. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. • Continue alternating jumping © 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 and in rep.law and you are not permitted to authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is out protected byeach copyright
Notes
For each exercise, perform 3 sets of 15 repetitions, resting 60 seconds between sets. Use your own bodyweight as resistance.
1 2 3 4 5 6
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In Out Squat Jump Legs
Legs
Anterior Lateral Lunge
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Your Industrial Fitness Workout Beachin Workout - Day 15 Virginia Chere Lucett
Chest
Incline Power Push Up
Sets Reps
Weight
Notes
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1 - Support your body on your toes and hands with your elbows bent and your hands up on a step. 2 - Rapidly push up off the step with your hands. • Land with your hands back on the step, lowering your chest back down and immediately push up again.
Sets Reps
Weight
Notes
Weight
Notes
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Triceps
Kneeling Close Push Up
1 - Support your body on your knees and hands with your fingers touching and your elbows bent. 2 - Push up to a straight arm position. • Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout.
Sets Reps
Weight
Notes
Sets Reps
1
1
2
2
3
3
4
4
5
5
6
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.
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Your Industrial Fitness Workout Beachin Workout - Day 15 Virginia Chere Lucett
Full Body
Turkish Get Up
Back
Modified Self Row
Weight
Notes
1 - Lie with your shoulders on Sets Reps Weight a bench, one foot on the floor, 1 the other raised and your hips 2 2 nearly touching the floor. 2 - Rapidly raise your hips up, 3 bringing them in line with your 3 shoulders and your torso 4 4 parallel to the floor with the raised foot above the oppsite 5 5 knee. 6 6 • Lower and repeat, keeping the one foot off the floor. • Complete all reps on one This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. 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 side. authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is other protected by copyright law and you are not permitted to
Notes
1 - Hold onto a suspended straight bar with a wide grip, your arms straight, knees bent and your feet on the floor. 2 - Pull your chest up to the bar, bending at the elbows, keeping your back straight. • Lower your body back to a straight arm position.
Sets Reps
Weight
Notes
1 2 3 4 5
Sets Reps
1 2 3 4 5 6
Legs
6
1 - Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. 2 - Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position. 3 - Come up on to one knee with your arm straight. 4 - Stand upright with your arm fully extended overhead. • Reverse the steps to lower Uni Hipstart Thrust back down to the position. • Complete all reps on one side before switching to the other side.
Sets Reps
Weight
Notes
1
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Your Industrial Fitness Workout Beachin Workout - Day 15 Virginia Chere Lucett
Lower Back
Alternating Superman
• Lie face down on floor with your legs straight and your arms outstretched overhead. 1 - Raise one arm and the opposite leg straight up about 18 inches off the floor. 2 - Lower both and repeat with the other arm and leg, keeping your arms and legs straight throughout and your head steady. • Perform one rep on one side, then switch to the other 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.
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