Your Industrial Fitness Workout Beachin' Challenge - Day 5 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
Weight
Notes
Weight
Notes
Chest
Push Up
Sets Reps
Perform 2 sets of 5 reps for each exercise. Use a challenging weight that allows you to complete all reps.
1 2 3 4 5 6
Weight
Notes
1 - Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor. 2 - Push up to a straight arm position. • Lower your body back to the start position and repeat. • Keep your back flat and your hips in line with your shoulders throughout.
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.
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Your Industrial Fitness Workout Beachin' Challenge - Day 5 Virginia Chere Lucett
1 - Stand upright with your arms by your sides and your feet about shoulder width apart. 2 - Bend at the hips and knees, lowering your body down towards the floor, raising your arms up in front and keeping your back flat. 3 - Return upright and lower your arms to the start position.
Abs
Sit Up
Legs
Squat
Sets Reps
Weight
Notes
1 2 3 4 5 6
Sets Reps
Weight
Notes
1 - Lie on your back with your knees bent and feet flat placing your hands to the sides of your head. 2 - Lift your upper body completely off the floor, bringing your chest to your knees. • Keep your feet flat and knees bent and do not pull your head up with your hands or throw yourself up off the floor. • Lower your upper body back to the floor and repeat.
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Sets Reps
1
1
2
2
3
3
4
4
5
5
6
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' Challenge - Day 5 Virginia Chere Lucett
Chest
Flat Fly
Sets Reps
Perform 1 set of 8 reps for each exercise. Use a challenging weight that allows you to complete all reps.
1 2 3 4 5 6
Weight
Notes
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
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Chest
Bridge Press
Sets Reps Weight Notes Sets Reps • Lie on your back with your knees bent and feet flat, 1 1 holding dumbbells up over 2 2 your shoulders with your upper arms on the floor, 3 3 elbows bent. 1 - Raise your hips off the 4 4 floor, trying to make a straight line from your hips to your 5 5 shoulders. 6 6 2 - Press the dumbbells up over your chest, straightening your arms.was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout Equipment Sub: Barbell
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.
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Your Industrial Fitness Workout Beachin' Challenge - Day 5 Virginia Chere Lucett
Back
Wide Bent Over Row
Sets Reps
Perform 1 set of 8 reps for each exercise. Use a challenging weight that allows you to complete all reps.
Weight
Notes
1 2 3 4 5 6
Back
Renegade Row
1 - Start in the top position of a push up with your hands on dumbbells. 2 - Raise one dumbbell up to your shoulder, bending at the elbow. • Lower this dumbbell and repeat on the other side. • Alternate sides with each rep. Equipment Sub: Kettlebells
Sets Reps
1
8
Weight
Notes
8 reps each arm
1 - Holding a dumbbell in one hand with your arm straight and your palm facing back, place the opposite knee and hand on a bench, keeping your back flat. 2 - Lift the dumbbell up to the side of your chest, bending at your elbow. • Lower the dumbbell back to a straight arm position, keeping your back flat and palm facing back throughout. • Complete all reps on one side before switching to the other side. Equipment Sub: Kettlebell
Sets Reps
1
Weight
8
Notes
8 reps each arm
2 3 4 5 6
Sets Reps
Weight
Notes
1
2
2
3
3
4
4
5
5
6
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 05/07/14 05:43PM Page 4 of 7
Your Industrial Fitness Workout Beachin' Challenge - Day 5 Virginia Chere Lucett
Shoulders
Push Press
Sets Reps
Perform 1 set of 8 reps for each exercise. Use a challenging weight that allows you to complete all reps.
1 2 3 4 5 6
Weight
Notes
• Stand upright holding dumbbells at shoulder height with your elbows bent and palms forward. 1 - Bend your hips and knees slightly. 2 - Quickly thrust the dumbbells overhead, extending your arms and legs. • Keep your back flat throughout the movement. Equipment Sub: Barbell
Sets Reps
Weight
Notes
Weight
Notes
1 2 3 4 5 6
Shoulders
Uni Rear Delt Row
Notes Sets Reps 1 - Start in the upper position Sets Reps Weight of a push up on your knees Each arm 1 8 1 with one hand on a dumbbell. 2 2 - Raise the dumbbell up and 2 outward to shoulder height, 3 keeping your arm straight and 3 back flat. 4 4 • Lower the dumbbell back to the start position and repeat. 5 5 • Complete all reps on one 6 6 side before switching to the other side. 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 5 Virginia Chere Lucett
Legs
Side Lunge
Sets Reps
Perform 1 set of 8 reps for each exercise. Use a challenging weight that allows you to complete all reps.
1 2 3 4 5 6
Legs
Uni Stiff Leg Deadlift
Weight
Notes
1 - Stand upright holding the dumbbells by your sides with your arms straight. 2 - Step laterally to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg. • Keep your trailing leg straight. 3 - Push off your outside foot to return to the start position. • Complete all reps on one side before switching to the other side. Equipment Sub: Plates, Kettlebells
Sets Reps
1
Weight
8
Notes
8 reps each leg
2 3 4 5 6
Sets Reps Weight Notes 1 - Stand upright holding • A cool down allows time for Sets Reps dumbbells by your sides with your heart rate and core 8 reps each leg 1 8 1 your arms straight. temperature to begin to drop 2 2 2 - Raise one leg straight up back to normal levels. behind as you lower your • Perform a 5 minute cool 3 3 torso down and reach the down at a slow pace, using dumbbells toward the floor, controlled breathing. 4 4 keeping both legs. 3 - Return to the upright 5 5 position. 6 6 • Complete all reps on one side before switching to the other side.was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout Equipment Sub: Barbell, Plate
Weight
© 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.
Notes
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Your Industrial Fitness Workout Beachin' Challenge - Day 5 Virginia Chere Lucett
Stretch
90:90
Sets Reps
Improve your flexibility, increase joint range of motion, enhance physical performance and reduce the risk of injury.
Weight
Notes
1 2 3 4 5 6
1 - Lie on your back with one foot flat on the floor, knee bent and the ankle of the opposite leg on the bent knee. 2 - Clasp your hands behind the thigh of the leg on the floor and gently pull the bent knee toward your chest. • Perform on one side, then switch to the other side. Alternate sides with each rep.
SET 1 TIME: 0:00:30
Hold each side 30 seconds
SET 1 TIME: 0:00:30
Hold
Stretch
Stretch
Glutes
1 - Lie on your side with your arms together on the floor in front at shoulder height. 2 - Raise one arm straight up to a 90 degree angle and look up at your hand. 3 - Lower this arm straight down to the floor on the other side. • Return this arm back to the start position. • Perform on one side, then switch to the other side. AlternateHamstrings sides with each rep.
SET 1 TIME: 0:00:30
Hold each leg - 30 seconds
1 - Stand upright with your arms by your sides. 2 - Bend forward at the waist, lowering your hands toward the floor, or as far down as possible. • Keep your legs straight and do not bounce.
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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