Your Industrial Fitness Workout Beachin Workout - Day 22 Virginia Chere Lucett
Cardio
Jump Rope
• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.
Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
1 - Stand upright with one foot on a bench to one side and your arms by your sides. 2 - Step both feet up onto the bench then one down the other side to the floor. • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.
Cardio
Run
Cardio
Side to Side
Sets Reps
1 2 3 4 5 6
Weight
Notes
• Run in an upright position, swinging your arms by your sides. • Concentrate on both your stride length and your stride frequency. • You hand should swing up to about shoulder height in front and back down to your hip.
Sets Reps
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 06/04/14 01:32PM Page 1 of 5
Your Industrial Fitness Workout Beachin Workout - Day 22 Virginia Chere Lucett
Cardio
Jump Rope
Cardio
Lateral Mountain Climber
1 - Support your body on your toes and hands with your knees bent and drawn up into your chest. 2 - Step one foot out to the side with your leg straight, keeping your hands on the floor. 3 - Step back to the center and switch sides. • Alternate sides rapidly.
Sets Reps
Weight
Notes
1 2 3 4 5
• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Cardio
Run
Cardio
Side to Side
1 - Stand upright with one foot on a bench to one side and your arms by your sides. 2 - Step both feet up onto the bench then one down the other side to the floor. • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.
Sets Reps
Sets Reps
1 2 3 4 5 6
Weight
Notes
• Run in an upright position, swinging your arms by your sides. • Concentrate on both your stride length and your stride frequency. • You hand should swing up to about shoulder height in front and back down to your hip.
Sets Reps
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 06/04/14 01:32PM Page 2 of 5
Your Industrial Fitness Workout Beachin Workout - Day 22 Virginia Chere Lucett
Cardio
Jump Rope
Cardio
Lateral Mountain Climber
1 - Support your body on your toes and hands with your knees bent and drawn up into your chest. 2 - Step one foot out to the side with your leg straight, keeping your hands on the floor. 3 - Step back to the center and switch sides. • Alternate sides rapidly.
Sets Reps
Weight
Notes
1 2 3 4 5
• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Cardio
Run
Cardio
Side to Side
1 - Stand upright with one foot on a bench to one side and your arms by your sides. 2 - Step both feet up onto the bench then one down the other side to the floor. • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.
Sets Reps
Sets Reps
1 2 3 4 5 6
Weight
Notes
• Run in an upright position, swinging your arms by your sides. • Concentrate on both your stride length and your stride frequency. • You hand should swing up to about shoulder height in front and back down to your hip.
Sets Reps
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 06/04/14 01:32PM Page 3 of 5
Your Industrial Fitness Workout Beachin Workout - Day 22 Virginia Chere Lucett
Cardio
Jump Rope
Cardio
Lateral Mountain Climber
1 - Support your body on your toes and hands with your knees bent and drawn up into your chest. 2 - Step one foot out to the side with your leg straight, keeping your hands on the floor. 3 - Step back to the center and switch sides. • Alternate sides rapidly.
Sets Reps
Weight
Notes
1 2 3 4 5
• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Cardio
Run
Cardio
Side to Side
1 - Stand upright with one foot on a bench to one side and your arms by your sides. 2 - Step both feet up onto the bench then one down the other side to the floor. • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.
Sets Reps
Sets Reps
1 2 3 4 5 6
Weight
Notes
• Run in an upright position, swinging your arms by your sides. • Concentrate on both your stride length and your stride frequency. • You hand should swing up to about shoulder height in front and back down to your hip.
Sets Reps
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 06/04/14 01:32PM Page 4 of 5
Your Industrial Fitness Workout Beachin Workout - Day 22 Virginia Chere Lucett
Cardio
Lateral Mountain Climber
1 - Support your body on your toes and hands with your knees bent and drawn up into your chest. 2 - Step one foot out to the side with your leg straight, keeping your hands on the floor. 3 - Step back to the center and switch sides. • Alternate sides rapidly.
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/. Š 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 06/04/14 01:32PM Page 5 of 5