Your Industrial Fitness Workout Beachin' Challenge - Day 16 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
Weight
Notes
Sets Reps
1
1
2
2
3
3
4
4
5
5
6
6
Weight
Notes
Chest
Incline Push Up
Sets Reps
Perform 2 sets of 20 reps for each exercise. Use a challenging weight that allows you to complete all reps.
1 2 3 4
Weight
Notes
1 - Support your body on your toes and hands with your elbows bent and your hands up on a step or bar. 2 - Push up to a straight arm position. • Lower your chest back down to the step and repeat.
Sets Reps
1
Weight
20
Notes
Bodyweight
2 3 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' Challenge - Day 16 Virginia Chere Lucett
Sets Reps
1
20
2 3 4 5 6
Weight
Notes
Perform 10 repetitions with
1 - Stand upright holding one dumbbell at shoulder height with your elbow bent and palm facing forward. 2 - Bend slightly at the hips and knees then quickly thrust the dumbbell overhead, extending your arm and legs fully, keeping your back flat throughout the movement. • Complete all reps on one side before switching to the other side.
Sets Reps
1
Weight
20
Notes
Perform 10 repetitions with
2 3 4 5 6
Legs
• Hold a dumbbell with your arm straight and palm facing in. 1 - Bend forward at your waist and split your feet front to back with your front knee bent, your back flat and your other arm out to the side. 2 - Lift the dumbbell up to the side of your chest. • Lower the dumbbell back to a straight arm position, keeping your back flat Squat throughout. • Complete all reps on one side before switching to the other side. Equipment Sub: Plate, Kettlebell
Shoulders
Uni Push Press
Back
Bent Over Row
Sets Reps Weight Notes Sets Reps Weight 1 - Stand upright holding dumbbells by your sides with 1 20 1 your feet flat, shoulder-width 2 2 apart. 2 - Lower your body toward 3 3 the floor, sending your hips back and down and bending 4 4 your knees. 3 - Push through your heels to 5 5 return to the start position. 6 6 • Keep your back flat and head up throughout the movement.was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout Equipment Sub: Plates, © 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 Kettlebells 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.
Notes
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Your Industrial Fitness Workout Beachin' Challenge - Day 16 Virginia Chere Lucett
Cardio
Plank Jacks
Sets Reps
1 2 3 4 5 6
Weight
Notes
1 - Support your body on your toes and hands with your arms straight, back flat and your feet together. 2 - Jump your feet out wide to the sides, keeping your hands stationary. 3 - Jump your feet back in together to the middle. • Continue rapidly jumping your feet out wide and back in.
• Stand upright with your feet with your fists clenched up by your chin with elbows bent. 1 - Twist your torso and hips to one side, moving your feet slightly and punching the opposite arm out and across your body to a straight arm position. 2 - Twist to the other side switching your arms.
Cardio
Squat Knee To Elbow
Cardio
Side Punches
SET 1 TIME: 0:00:30
SET 1 1 - Stand upright with your TIME: 0:00:30 arms by your sides. 2 - Lower your body toward the floor, pushing your hips back and down and bending your knees. 3 - Return back upright, raising one knee, twisting your torso and bringing your opposite elbow to this knee. 4,5 - Lower back into the squat then repeat with the other knee and opposite This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. elbow. © 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 Alternate sides with authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is •protected by copyright laweach and you are not permitted to make copies, reproduce or electronically post this PDF. rep. SET 1 TIME: 0:00:30
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Your Industrial Fitness Workout Beachin' Challenge - Day 16 Virginia Chere Lucett
Cardio
Uppercuts
• A cool down allows time for your heart rate and core temperature to begin to drop back to normal levels. • Perform a 5 minute cool down at a slow pace, using controlled breathing.
SET 1 TIME: 0:00:30
Sets Reps
Weight
Notes
1 2 3 4 5 6
Hip Flexors Stretch
1 - Stand upright with your fists clenched up by your chin with elbows bent. 2 - Drop one hand slightly then twisting throught the midsection, punch this fist straight up the middle in front. 3 - Twist in the other direction and punch the other hand up in front as you bring the first hand back in to the side of your face. • Continue punching each hand up the middle.
Sets Reps
Weight
Notes
SET 1 1 - Place one knee on the TIME: 0:00:30 floor and step forward with the each leg other foot into a lunge. 2 2 - Lean your weight forward into your front foot, lowering 3 the hip of the back leg toward the floor. 4 • Keep the front foot flat throughout. 5 • Perform on one side, then 6 switch to the other side. Alternate sides with each rep. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
Improve your flexibility, increase joint range of motion, enhance physical performance and reduce the risk of injury.
hold the stretch for 30 seconds
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.
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Your Industrial Fitness Workout Beachin' Challenge - Day 16 Virginia Chere Lucett
1 - Stand upright with your arms straight overhead, hands clasped. 2 - Lean to one side, gently pulling your arms laterally. • Return upright and repeat on the opposite side. • Perform on one side, then switch to the other side. Alternate sides with each rep.
Stretch
Shoulders
Stretch
Lats
SET 1 TIME: 0:00:30 each way.
Hold the stretch for 30 seconds
1 - Stand upright with one arm at shoulder height, bent across the front of your neck. 2 - Place your other hand on the elbow of the bent arm and gently pull this arm straight across your body. • Perform on one side, then switch to the other side. Alternate sides with each rep.
SET 1 TIME: 0:00:30 each arm.
Hold the stretch for 30 seconds
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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