Your Industrial Fitness Workout Beachin' Workout - Day 6 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
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Weight
Notes
Combo
Side Bridge Lateral Raise
Sets Reps
1 - Support your body off the Sets Reps Weight floor, resting on one hand and 1 your feet, with your body and 2 2 arm straight, holding a dumbbell in your top hand 3 3 along your side. 2 - Raise the dumbbell up and 4 4 out to the side keeping your arm straight. 5 5 • Hold briefly, then lower the 6 6 dumbbell back to your side and repeat. • Complete all reps on one This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. 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 side. authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is other protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. Equipment Sub: Plate Perform 3 sets of 10 reps for each exercise. Use a challenging weight that allows you to complete all reps.
Weight
Notes
Notes
1
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Your Industrial Fitness Workout Beachin' Workout - Day 6 Virginia Chere Lucett
Uni Stiff Leg Deadlift
Combo
Legs
Pullover Crunch
1 - Lie on your back holding dumbbells overhead with your arms straight. 2 - Raise the dumbbells up over your chest and lift your head and shoulders off the floor, coming up into a crunch. • Lower the dumbbells and your head and shoulders back down to the starting position, keeping your arms straight throughout.
Sets Reps
Weight
Notes
1 2 3 4 5 6
End of Circuit x3
Sets Reps
Weight
Notes
1 - Stand upright holding dumbbells by your sides with your arms straight. 2 - Raise one leg straight up behind as you lower your torso down and reach the dumbbells toward the floor, keeping both legs. 3 - Return to the upright position. • Complete all reps on one side before switching to the other side. Equipment Sub: Barbell, Plate
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Sets Reps
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1
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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' Workout - Day 6 Virginia Chere Lucett
Chest
Wide Floor Press
Sets Reps
1 2 3 4 5 6
Weight
Notes
1 - Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing forward. 2 - Press the dumbbells straight up over your chest, keeping your palms facing forward. • Lower the dumbbells back to shoulder level and repeat. Equipment Sub: Barbell
SET 1 TIME: 0:00:30
Cardio
Side Punches
SET 1 SET 1 1 - Stand upright holding TIME: 0:00:30 TIME: 0:00:15 dumbbells at chest height with your elbows bent. 2 - 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. 3 - Twist to the other side punching your other arm to this side. • Rapidly alternate punching This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. to either side.
© 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 6 Virginia Chere Lucett
SET 1 TIME: 0:00:30
1 - Stand upright with your feet split slightly and your fists clenched up by your chin with elbows bent. 2 - Jab one arm straight out in front, twisitng your torso slightly. 3 - Quickly bring the first arm back in and immediately punch the other arm out in front, again twisting through your torso and shifting your weight to your front foot. Front Raise • Complete all reps in one orientation before switching to the other orientation.
SET 1 TIME: 0:00:30
Shoulders
1 - Bend forward at your waist with your knees slightly bent and your back flat holding one dumbbell at chest level and the other with your arm straight. 2 - Lift one dumbbell straight up to your chest while lowering the other to a straight arm position, keeping your back neutral/flat throughout. • Both dumbbells should be moving at the same time, but in opposite directions. Equipment Sub: Kettlebells, Plates
Jab Cross Cardio
Back
Reciprocal Bent Over Row
1 - Stand upright holding the SET 1 TIME: 0:00:30 dumbbells in front of your thighs with your arms straight and palms facing back. 2 - Raise the dumbbells up in front to shoulder height, keeping your arms straight. • Lower the dumbbells back to the start position and repeat, keeping your back flat throughout. Equipment Sub: Barbell, Plates This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. SET 1 TIME: 0:00:15
© 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 6 Virginia Chere Lucett
Cardio
Front Jumping Jacks
• Stand upright with your feet together and your arms by your sides. 1 - Jump up, splitting your feet front to back and simultaneously swinging one arm up in front to shoulder height and the other arm back behind. 2 - Reverse the direction of the movement.
SET 1 TIME: 0:00:30
SET 1 TIME: 0:00:15
Squat Thrusts Cardio
Legs
Deadlift
SET 1 1 - Start in a squat position 1 - Start in the top position of SET 1 TIME: 0:00:30 TIME: 0:00:30 with your feet hip-width apart, a push up with your legs and your head up and your hips arms straight and your hands low holding a dumbbell on the on the floor. floor between your feet. 2 - Jump your feet in, bringing 2 - Stand up with the your knees to your chest while dumbbell, keeping your arms keeping your hands on the straight and your back flat. floor. 3 - Lower the dumbbell back 3 - Jump your feet back out to to the floor, sending your hips a straight position. back and down and bending your knees. Equipmentwas Sub:generated Barbell, Plate This PDF/printout 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' Workout - Day 6 Virginia Chere Lucett
End of Circuit x3
Sets Reps
Weight
Notes
Sets Reps Weight Notes • Sit with roller under your 1 - Lie on a roller across your Sets Reps Weight ankles with your legs straight upper back with hands on the 1 1 and your hands on the mat floor by your sides, your feet 2 2 behind your buttocks. flat and knees bent. 1 - Raise your hips off the 2 - Push away, rolling down 3 3 floor and one ankle off the from your upper back to your roller, supporting your mid-back, straightening your 4 4 bodyweight on your hands. legs. 2 - Roll up and down your calf 5 • Then pull back, rolling up 5 from ankle to knee, pushing from your mid to upper back. 6 6 your body away with your hands. • 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
Notes
1 2 3 4
Weight
Notes
• 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.
Sets Reps
1 2 3 4
5
5
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6
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Upper Back Myofascial
Myofascial
Calves
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