Your Industrial Fitness Workout Beachin' Workout - Day 18 Virginia Chere Lucett
Legs
Squat
Back
Bent Over Row
1 - Stand upright holding dumbbells by your sides with your feet flat, shoulder-width apart. 2 - Lower your body toward the floor, sending your hips back and down and bending your knees. 3 - Push through your heels to return to the start position. • Keep your back flat and head up throughout the movement. Overhead Equipment Sub: Plates,Press Kettlebells
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Shoulders
Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.
Notes Sets Reps 1 - Bend forward at your waist Sets Reps Weight 1 - Stand upright holding with your knees slightly bent dumbbells at shoulder height 1 1 and your back flat while with your elbows bent and 2 2 holding dumbbells with your your palms facing forward. arms straight and palms 2 - Press the dumbbells 3 3 facing in. overhead, extending your 2 - Lift the dumbbells up to the arms fully. 4 4 sides of your chest. • Keep your back flat • Lower the dumbbells back to 5 throughout the movement. 5 a straight arm position, Equipment Sub: Barbell 6 6 keeping your back flat throughout. Equipmentwas Sub:generated Barbell, using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout 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 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 18 Virginia Chere Lucett
Weight
Notes
Notes 1 - Stand upright with one foot Sets Reps Weight 1 - Lie on your back with your Sets Reps Weight on a step or bench with your knees bent and feet flat 1 1 arms at your sides. placing your hands to the 2 2 - Step up onto the bench by 2 sides of your head. pushing down on your front 2 - Lift your upper body 3 3 foot and raise your other leg completely off the floor, up with a 90 degree angle at bringing your chest to your 4 4 the knee. knees. • Step down off the bench • Keep your feet flat and 5 5 onto the back foot and repeat. knees bent and do not pull 6 • Complete all reps on one your head up with your hands 6 side before switching to the or throw yourself up off the other side.was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. floor. This PDF/printout • Lower your upper body back © 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 the floor and repeat. authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is to protected by copyright law and you are not permitted to
Notes
make copies, reproduce or electronically post this PDF.
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
1 2 3 4 5 6
Sit Up Abs
Reps
Legs
1 - Stand upright holding one Sets dumbbell with your arm 1 straight by your side, palm in and the other at your shoulder 2 with your elbow bent and palm 3 back. 2 - Raise the dumbbell up to 4 shoulder height, bending your elbow and lower the other 5 down to your side with your 6 arm straight, turning at both wrists. • Both dumbbells should be Step Up time, Balance moving at the same but in opposite directions. Equipment Sub: Kettlebells
Triceps
Close Push Up
Biceps
Reciprocal Twisting Curl
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Your Industrial Fitness Workout Beachin' Workout - Day 18 Virginia Chere Lucett
Chest
Flat Fly
Lower Back
Quad Superman
• Begin on all fours with both knees and hands on the floor. 1 - Raise one arm and the opposite leg straight up to shoulder height. 2 - Slowly lower your arm and leg and repeat with the other arm and leg. • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
Sets Reps
1 2 3 4 5
Weight
Notes
1 - Lie on your back holding dumbbells up over your chest with your arms straight. 2 - Lower the dumbbells out and away from your body and down to shoulder level. 3 - Raise the dumbbells back up over your chest, keeping your arms straight throughout. Equipment Sub: Plates
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Hammer Curl Biceps
Rear Delt Row Shoulders
Sets Reps
Sets Reps Weight Notes Sets Reps 1 - Sit on a bench bent 1 - Sit upright holding forward at the waist holding dumbbells with your arms 1 1 dumbbells behind your calves extended by your sides and 2 2 with your arms straight. your palms facing in. 2 - Raise the dumbbells up 2 - Raise the dumbbells up to 3 and outward to the sides to shoulder level, bending at the 3 shoulder height, keeping your elbows. 4 4 arms straight or with a slight • Keep your shoulders steady bend at the elbows. and do not turn at your wrists 5 5 • Keep your upper body stable as you raise the dumbbells. 6 6 throughout. Equipment Sub: Plates 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 05/29/14 11:58AM Page 3 of 4
Your Industrial Fitness Workout Beachin' Workout - Day 18 Virginia Chere Lucett
Legs
Calf Raise
Triceps
Bench Dip
1 - Place your palms on a bench behind you and your heels on the floor with your legs and arms straight. 2 - Lower your body toward the floor, bending at the elbows. 3 - Push up through your palms to return to the start position.
Sets Reps
Weight
Notes
1 2 3 4 5
• Stand on your toes on the edge of a step with dumbbells at your sides. 1 - Drop your heels down as far as you can. 2 - Raise your heels coming up onto your toes again as high as you can. Equipment Sub: Plates, Kettlebells
6
Sets Reps
Notes
Weight
Notes
2 3 4 5 6
Abs
Torso Twist
Combo
Pullover Leg Raise
Sets Reps • Stand upright facing to the front holding a dumbbell in 1 both hands with your arms 2 2 extended out in front at shoulder height. 3 3 1 - Twist your body to one side, turning your head, 4 4 shoulders and hips and moving your feet. 5 5 2 - Twist back to the opposite 6 6 side, allowing your hips and feet to move. Equipment Sub: Med Ball, This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Plate
1 - Lie on your back with your legs straight out slightly off the floor and your arms overhead holding dumbbells. 2 - At the same time raise the dumbbells straight up over your chest and your legs straight up to 90 degrees at your hips. Equipment Sub: Med Ball, Plate
Weight
1
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.
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