Your Industrial Fitness Workout Beachin Workout - Day 24 - FINAL DAY! 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
Walk Out to Push Up
Cardio 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
Chest
Jumping Jacks
Weight
SET 1 TIME: 0:01:00
1 - Lie face down with a Swiss ball in your midsection, your hands on the floor and your legs out behind. 2,3 - Walk your hands out as you roll the ball down your body. 4 - When the ball reaches your shins, perform a push up. • Walk back in to the start position and repeat.
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 Workout - Day 24 - FINAL DAY! Virginia Chere Lucett
SET 1 TIME: 0:01:00
1 - Start in the top of a push up position. 2 - Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. 3 - Come to an upright position and jump into the air, raising your arms overhead. 4,5 - Return to the mid position and then jump your feet back out to a straight position.
SET 1 TIME: 0:01:00
Lunge with Rotation Legs
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
Burpee Cardio
Back
Reciprocal Bent Over Row
SET 1 1 - Stand upright holding a TIME: 0:01:00 weight plate in both hands at your midsection with your elbows bent. 2 - Take a step forward dropping your back knee towards the floor and twisting your torso to this side with your weight on your front leg. 3 - Push off your front foot to return to the start position. • Complete all reps on one side before switching to the This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. other 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 Sub: Dumbbell, authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is Equipment protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. Med Ball SET 1 TIME: 0:00:30
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Your Industrial Fitness Workout Beachin Workout - Day 24 - FINAL DAY! Virginia Chere Lucett
Front Jumping Jacks Cardio
Shoulders
Vertical Toss
1 - Stand upright holding the ball in both hands at shoulder height. • Dip slightly at the hips and knees. 2 - Extend your legs and arms fully as you throw the ball straight up overhead. • Catch and repeat.
SET 1 TIME: 0:01:00
• 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.
French Press Triceps
Biceps
Plank Curl
SET 1 TIME: 0:01:00
SET 1 1 - Support your body on your SET 1 1 - Lie on a bench holding TIME: 0:01:00 alternate arms TIME: 0:01:00 toes and your hands holding dumbbells with your arms dumbbells on the floor, in the straight up over your chest. top of a push up position with 2 - Bend at the elbows, your arms straight. lowering the dumbbells down 2 - Raise one dumbbell up to to the sides of your head. shoulder height, bending at 3 - Straighten your arms, the elbow. raising the dumbbells back up • Perform one rep on one straight over your chest. side, then switch to the other Equipment Sub: Barbell side. Alternate sides with each rep. 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 06/06/14 01:41PM Page 3 of 4
Your Industrial Fitness Workout Beachin Workout - Day 24 - FINAL DAY! Virginia Chere Lucett
Full Body
Swing
1 - Squat holding a dumbbell in both hands between your legs with your arms straight. 2 - Thrust your hips forward, swinging the dumbbell out and up overhead with your arms straight. • Guide the dumbbell back down along the same path and repeat. Equipment Sub: Plate, Kettlebell
SET 1 TIME: 0:01:00
• 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
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 06/06/14 01:41PM Page 4 of 4