Your Industrial Fitness Workout Beachin Workout - Day 21 Virginia Chere Lucett
Lower Back
Alternating Superman
Weight
Notes
Notes Sets Reps Weight 1 - Lie on your back with your Sets Reps Weight 1 - Start in a sit up position knees bent and feet raised, with your feet up off the floor, 1 1 holding a dumbbell up over knees bent, holding a 2 your chest with your arms dumbbell at chest level in both 2 straight. hands with your arms 3 3 2 - Lift your head and extended out in front. shoulders off the floor, 2 - Twist your torso to one 4 4 keeping your feet raised and side, lowering the dumbbell arms straight. towards the floor. 5 5 • Lower your head and 3 - Twist your torso back to 6 6 shoulders and repeat. the other side, keep your feet Equipment Sub: Plate, Med up and arms straight Ball throughout. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Equipment Sub: Plate, Med © 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 Ball protected by copyright law and you are not permitted to
Notes
Abs
Feet Up Crunch
make copies, reproduce or electronically post this PDF.
• 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 Russian side. Alternate sides Twist with each rep.
Sets Reps
1 2 3 4 5 6
Abs
Perform each exercise in a circuit for 1 minute each, resting for 60 seconds at the end of the circuit. Perform 2 full circuits.
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Your Industrial Fitness Workout Beachin Workout - Day 21 Virginia Chere Lucett
Back
Self Row
Chest
Flat Fly
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
Sets Reps
1 2 3 4 5
Weight
Notes
1 - Hold onto a suspended straight bar with a wide grip, your arms and body straight and your heels on the floor. 2 - Pull your chest up to the bar, bending at the elbows, keeping your body straight. • Lower your body back to a straight arm position.
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Seated Twisting Curl Biceps
Recip Overhead Press Shoulders
Sets Reps
Notes Sets Reps 1 - Stand upright holding one Sets Reps Weight 1 - Sit upright holding dumbbell at shoulder level, dumbbells by your sides with 1 1 elbow bent and the other your arms straight and your 2 2 overhead with your arm palms facing inward. straight. 2 - Raise the dumbbells up to 3 3 2 - Press the lower dumbbell your shoulders, turning at the overhead while lowering the wrists and finishing with your 4 4 other one down to shoulder palms facing back. level. • Keep your elbows close to 5 5 • Both dumbbells should be your sides throughout and do 6 6 moving at the same time, but not swing your arms or upper in opposite directions. body. Equipment Sub: Plates This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Equipment Sub: 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.
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Your Industrial Fitness Workout Beachin Workout - Day 21 Virginia Chere Lucett
Legs
Split Squat
Triceps
French Press
1 - Lie on a bench holding dumbbells with your arms straight up over your chest. 2 - Bend at the elbows, lowering the dumbbells down to the sides of your head. 3 - Straighten your arms, raising the dumbbells back up straight over your chest. Equipment Sub: Barbell
Sets Reps
1 2 3 4 5 6
Legs
Side Lunge
Weight
Notes
1 - Stand upright with your feet split front to back holding dumbbells at your sides. 2 - Lower your body toward the floor, bending at the hips and knees and leaning your torso slightly forward with your weight on the front leg. 3 - Push off the front foot to return to start position, keeping your back flat and your head up throughout the movement. • Complete all reps on one side before switching to the other side. Equipment Sub: Plates, Kettlebells
Sets Reps
Weight
Notes
1 2 3 4 5 6
Notes 1 - Stand upright holding the Sets Reps Weight dumbbells by your sides with 1 your arms straight. 2 2 - Step laterally to one side, lowering your body down and 3 leaning your torso slightly forward with your weight on 4 the outside leg. • Keep your trailing leg 5 straight. 6 3 - Push off your outside foot to return to the start position. • 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 post this PDF. Equipment Sub: Plates, Kettlebells
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