Your Industrial Fitness Workout Beachin' Workout - Day 8 Virginia Chere Lucett
Legs
Squat
1 - Stand upright holding dumbbells by your sides with your feet flat, shoulder-width apart. 2 - Lower your body toward the floor, sending your hips back and down and bending your knees. 3 - Push through your heels to return to the start position. • Keep your back flat and head up throughout the movement. Bent Equipment Sub:Over Plates,Row Kettlebells
Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.
Notes
Weight
Notes
2 3 4 5 6
1 - Bend forward at your waist Sets Reps with your knees slightly bent 1 and your back flat while 2 2 holding dumbbells with your arms straight and palms 3 3 facing in. 2 - Lift the dumbbells up to the 4 4 sides of your chest. • Lower the dumbbells back to 5 5 a straight arm position, 6 6 keeping your back flat throughout. Equipment Sub: Barbell, This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Plates 1 - Support your body on your toes and hands with your hands touching each other in the middle under your chest and your elbows bent. 2 - Push up to a straight arm position. • Lower your body back to the start position, keep your back flat and your hips in line with your shoulders throughout.
Weight
1
Back
Triceps
Close Push Up
Sets Reps
Sets Reps
Weight
Notes
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' Workout - Day 8 Virginia Chere Lucett
Legs
Step Up Balance
Shoulders
Overhead Press
1 - Stand upright holding dumbbells at shoulder height with your elbows bent and your palms facing forward. 2 - Press the dumbbells overhead, extending your arms fully. • Keep your back flat throughout the movement. Equipment Sub: Barbell
Sets Reps
Weight
Notes
1 2 3 4 5 6
1 - Stand upright with one foot on a step or bench with your arms at your sides. 2 - Step up onto the bench by pushing down on your front foot and raise your other leg up with a 90 degree angle at the knee. • Step down off the bench onto the back foot and repeat. • Complete all reps on one side before switching to the other side.
Notes
Weight
Notes
2 3 4 5 6
Shoulders
Sets Reps 1 - Sit on a bench bent forward at the waist holding 1 dumbbells behind your calves 2 2 with your arms straight. 2 - Raise the dumbbells up 3 3 and outward to the sides to shoulder height, keeping your 4 4 arms straight or with a slight bend at the elbows. 5 5 • Keep your upper body stable 6 6 throughout. Equipment Sub: Plates This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
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
Weight
1
Rear Delt Row
Chest
Flat Fly
Sets Reps
Sets Reps
Weight
Notes
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' Workout - Day 8 Virginia Chere Lucett
Triceps
Bench Dip
Biceps
Reciprocal Twisting Curl
Weight
Notes
Notes Sets Reps Weight 1 - Lie on your back with your Sets Reps Weight 1 - Sit upright holding knees bent and feet flat dumbbells with your arms 1 1 placing your hands to the extended by your sides and 2 2 sides of your head. your palms facing in. 2 - Lift your upper body 2 - Raise the dumbbells up to 3 completely off the floor, shoulder level, bending at the 3 bringing your chest to your elbows. 4 4 knees. • Keep your shoulders steady • Keep your feet flat and and do not turn at your wrists 5 5 knees bent and do not pull as you raise the dumbbells. 6 your head up with your hands 6 or throw yourself up off the floor. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. • Lower your upper body back © 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 to in the repeat. authorship thisfloor PDFand 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
Sets Reps
1 2 3 4 5
Weight
Notes
1 - Place your palms on a bench behind you and your heels on the floor with your legs and arms straight. 2 - Lower your body toward the floor, bending at the elbows. 3 - Push up through your palms to return to the start position.
6
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Sets Reps
1 2 3 4 5 6
Hammer Curl Biceps
Abs
1 - Stand upright holding one dumbbell with your arm straight by your side, palm in and the other at your shoulder with your elbow bent and palm back. 2 - Raise the dumbbell up to shoulder height, bending your elbow and lower the other down to your side with your arm straight, turning at both wrists. • Both dumbbells should be Sit moving at theUp same time, but in opposite directions. Equipment Sub: Kettlebells
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Your Industrial Fitness Workout Beachin' Workout - Day 8 Virginia Chere Lucett
Calf Raise
Combo
Legs
Pullover Leg Raise
1 - Lie on your back with your legs straight out slightly off the floor and your arms overhead holding dumbbells. 2 - At the same time raise the dumbbells straight up over your chest and your legs straight up to 90 degrees at your hips. Equipment Sub: Med Ball, Plate
Sets Reps
1 2 3 4 5
Weight
Notes
• Stand on your toes on the edge of a step with dumbbells at your sides. 1 - Drop your heels down as far as you can. 2 - Raise your heels coming up onto your toes again as high as you can. Equipment Sub: Plates, Kettlebells
6
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Torso Twist Abs
Quad Superman Lower Back
Sets Reps
Notes Sets Reps • Begin on all fours with both Sets Reps Weight • Stand upright facing to the knees and hands on the floor. 1 front holding a dumbbell in 1 1 - Raise one arm and the both hands with your arms 2 2 opposite leg straight up to extended out in front at shoulder height. shoulder height. 3 2 - Slowly lower your arm and 3 1 - Twist your body to one leg and repeat with the other side, turning your head, 4 4 arm and leg. shoulders and hips and • Perform one rep on one moving your feet. 5 5 side, then switch to the other 2 - Twist back to the opposite 6 side. Alternate sides with each 6 side, allowing your hips and rep. feet to move. Equipment Sub: Med Ball, 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.
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