Your Industrial Fitness Workout Beachin Challenge_ Day 7_CardioFocus 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
4
4
5
5
6
6
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.
Notes
Cardio
Butt Kickers
Cardio
Jumping Jacks
Weight
SET 1 TIME: 0:01:00
• Stand upright with your hands by your sides. 1 - Jog in place and rapidly kick your legs high back up behind as if you were trying to kick yourself in the buttocks. 2 - Rapidly alternate legs in a jogging motion.
SET 1 TIME: 0:01:00
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 Challenge_ Day 7_CardioFocus Virginia Chere Lucett
End of Circuit x2
Cardio
High Knees
• Stand upright with your feet together and your arms by your sides. 1 - Run on the spot raising your knees as high as possible each step. 2 - Rapidly switch feet and use your arms as if running.
Sets Reps
SET 1 TIME: 0:01:00
Weight
Notes
1 2 3 4 5 6
Cardio
Jog
SET 1 TIME: 0:01:00
• Jog in an upright position swinging your arms by your sides. • Concentrate on your stride length as well as your stride frequency. • Your hands should swing up to about chest height in front and back down to your hip.
SET 1 TIME: 0:05:00
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 05/12/14 02:15PM Page 2 of 5
Your Industrial Fitness Workout Beachin Challenge_ Day 7_CardioFocus Virginia Chere Lucett
Cardio
Jog
Cardio
Run
• 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.
SET 1 TIME: 0:02:00
• Jog in an upright position swinging your arms by your sides. • Concentrate on your stride length as well as your stride frequency. • Your hands should swing up to about chest height in front and back down to your hip.
• 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.
Cardio
Jog
Cardio
Run
SET 1 TIME: 0:05:00
SET 1 TIME: 0:02:00
• Jog in an upright position swinging your arms by your sides. • Concentrate on your stride length as well as your stride frequency. • Your hands should swing up to about chest height in front and back down to your hip.
SET 1 TIME: 0:05:00
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 05/12/14 02:15PM Page 3 of 5
Your Industrial Fitness Workout Beachin Challenge_ Day 7_CardioFocus Virginia Chere Lucett
• 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.
Cardio
Jog
Cardio
Run
• Jog in an upright position swinging your arms by your sides. • Concentrate on your stride length as well as your stride frequency. • Your hands should swing up to about chest height in front and back down to your hip.
SET 1 TIME: 0:02:00
SET 1 TIME: 0:05:00
Stretch
Calves
• 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
Weight
Notes
SET 1 • Stand upright, bracing TIME: 0:00:30 yourself against a wall or solid support with your back leg 2 straight and your front leg slightly bent at the knee. 3 1 - Keeping your back foot flat on the floor, lean your weight 4 forward and push into your back heel. 5 • Perform on one side, then 6 switch to the other side. Alternate sides with each rep. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
Hold for 30 seconds each leg
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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Your Industrial Fitness Workout Beachin Challenge_ Day 7_CardioFocus Virginia Chere Lucett
Stretch
Hip Flexors
1 - Place one knee on the floor and step forward with the other foot into a lunge. 2 - Lean your weight forward into your front foot, lowering the hip of the back leg toward the floor. • Keep the front foot flat throughout. • Perform on one side, then switch to the other side. Alternate sides with each rep.
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 05/12/14 02:15PM Page 5 of 5