Your Industrial Fitness Workout Beachin Challenge - Day 20 Virginia Chere Lucett
Cardio
Mountain Climber
Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.
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.
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Push Press Shoulders
Legs
Step Up
Notes Sets Reps 1 - Stand upright with one foot Sets Reps Weight • Stand upright holding on a bench, holding the dumbbells at shoulder height 1 1 dumbbells by your sides with with your elbows bent and 2 2 your arms straight. palms forward. 2 - Step up onto the bench, 1 - Bend your hips and knees 3 3 pushing down on your front slightly. foot. 2 - Quickly thrust the 4 4 • Step down off the bench dumbbells overhead, onto the back foot and repeat. 5 extending your arms and legs. 5 • Complete all reps on one • Keep your back flat 6 6 side before switching to the throughout the movement. other side. Equipment Sub: Barbell Equipmentwas Sub:generated Plates, using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout Kettlebells
© 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 05/31/14 01:50PM Page 1 of 3
Your Industrial Fitness Workout Beachin Challenge - Day 20 Virginia Chere Lucett
Bench Jack Knife
Cardio
Abs
Burpee
1 - Start in the top of a push up position. 2 - Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. 3 - Come to an upright position and jump into the air, raising your arms overhead. 4,5 - Return to the mid position and then jump your feet back out to a straight position.
Sets Reps
1 2 3 4 5 6
Weight
Notes
1 - Lie your body across a bench with your legs straight out, holding the side of the bench. 2 - Lift your upper body into a crunch while also bringing your knees into your chest. • Lower your upper body and legs back out straight and repeat. • Hold onto the side of the bench throughout.
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Russian Twist Abs
Full Body
Swing
Sets Reps
Notes 1 - Squat holding a dumbbell Sets Reps Weight • Start in a sit up position with Sets Reps in both hands between your your feet up off the floor, 1 1 legs with your arms straight. knees bent, holding a 2 2 2 - Thrust your hips forward, medicine ball at chest level. swinging the dumbbell out and 1 - Twist your torso to one 3 3 up overhead with your arms side, lowering the medicine straight. ball towards the ground. 4 4 • Guide the dumbbell back 2 - Twist your torso back to down along the same path the other side, keeping your 5 5 and repeat. feet up throughout. 6 6 Equipment Sub: Plate, • Alternate sides with each Kettlebell rep. Equipment Sub: Dumbbell, This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Plate
© 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 05/31/14 01:50PM Page 2 of 3
Your Industrial Fitness Workout Beachin Challenge - Day 20 Virginia Chere Lucett
Chest
Walking Push Up
Legs
Squat Jump
• Stand upright with your hands to the sides of your head. 1 - Bend at the hips and knees into a semi-squat position leaning your torso slightly forward. 2 - Push off your feet, jumping straight up. 3 - Land in semi-squat and repeat the jump.
Sets Reps
Weight
Notes
1 2 3 4 5 6
1 - Start in a low push up position with one hand directly under your shoulder and the other slightly in front. 2 - Push up to a straight arm position and move the back hand forward about 12 inches. 3,4 - Lower your body back to the start position and repeat this time moving the other hand forward in a walking motion.
Sets Reps
Weight
Notes
1 2 3 4 5 6
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
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 05/31/14 01:50PM Page 3 of 3