beachin' workout day 16
DESCRIPTION
You'll need a pair of dumbbells, step or bench, towel and a timer... Let's sweat away the past weekend!TRANSCRIPT
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/27/14 02:18PM
Virginia Chere Lucett
Your Industrial Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Beachin' Challenge - Day 16
Sets Reps Weight Notes
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• A warm up will prepare youfor exercise by increasingblood flow to the muscles aswell as help increasing jointrange of motion• Perform a 5 minute warm up,starting at a slow pace andgradually increasing it as youproceed.
Sets Reps Weight Notes
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2
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6
Sets Reps Weight Notes
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Perform 2 sets of 20 reps foreach exercise.Use a challenging weight thatallows you to complete allreps.
Incline Push Up
Che
st
Sets Reps Weight Notes
1 20 Bodyweight
2
3
4
5
6
1 - Support your body on yourtoes and hands with yourelbows bent and your handsup on a step or bar.2 - Push up to a straight armposition.• Lower your chest back downto the step and repeat.
Page 1 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/27/14 02:18PM
Virginia Chere Lucett
Your Industrial Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Beachin' Challenge - Day 16
Bent Over Row
Bac
k
Sets Reps Weight Notes
1 20 Perform 10repetitions with
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6
• Hold a dumbbell with yourarm straight and palm facingin.1 - Bend forward at your waistand split your feet front toback with your front kneebent, your back flat and yourother arm out to the side.2 - Lift the dumbbell up to theside of your chest.• Lower the dumbbell back toa straight arm position,keeping your back flatthroughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate,Kettlebell
Uni Push Press
Sho
ulde
rs
Sets Reps Weight Notes
1 20 Perform 10repetitions with
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6
1 - Stand upright holding onedumbbell at shoulder heightwith your elbow bent and palmfacing forward.2 - Bend slightly at the hipsand knees then quickly thrustthe dumbbell overhead,extending your arm and legsfully, keeping your back flatthroughout the movement.• Complete all reps on oneside before switching to theother side.
Squat
Legs
Sets Reps Weight Notes
1 20
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3
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6
1 - Stand upright holdingdumbbells by your sides withyour feet flat, shoulder-widthapart.2 - Lower your body towardthe floor, sending your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the start position.• Keep your back flat andhead up throughout themovement.Equipment Sub: Plates,Kettlebells
Sets Reps Weight Notes
1
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Page 2 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/27/14 02:18PM
Virginia Chere Lucett
Your Industrial Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Beachin' Challenge - Day 16
Sets Reps Weight Notes
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Plank Jacks
Car
dio
SET 1TIME: 0:00:30
1 - Support your body on yourtoes and hands with yourarms straight, back flat andyour feet together.2 - Jump your feet out wide tothe sides, keeping your handsstationary.3 - Jump your feet back intogether to the middle.• Continue rapidly jumpingyour feet out wide and back in.
Side Punches
Car
dio
SET 1TIME: 0:00:30
• Stand upright with your feetwith your fists clenched up byyour chin with elbows bent.1 - Twist your torso and hipsto one side, moving your feetslightly and punching theopposite arm out and acrossyour body to a straight armposition.2 - Twist to the other sideswitching your arms.
Squat Knee To Elbow
Car
dio
SET 1TIME: 0:00:30
1 - Stand upright with yourarms by your sides.2 - Lower your body towardthe floor, pushing your hipsback and down and bendingyour knees.3 - Return back upright,raising one knee, twisting yourtorso and bringing youropposite elbow to this knee.4,5 - Lower back into thesquat then repeat with theother knee and oppositeelbow.• Alternate sides with eachrep.
Page 3 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/27/14 02:18PM
Virginia Chere Lucett
Your Industrial Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Beachin' Challenge - Day 16
Uppercuts
Car
dio
SET 1TIME: 0:00:30
1 - Stand upright with yourfists clenched up by your chinwith elbows bent.2 - Drop one hand slightlythen twisting throught themidsection, punch this fiststraight up the middle in front.3 - Twist in the other directionand punch the other hand upin front as you bring the firsthand back in to the side ofyour face.• Continue punching eachhand up the middle.
Sets Reps Weight Notes
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• A cool down allows time foryour heart rate and coretemperature to begin to dropback to normal levels.• Perform a 5 minute cooldown at a slow pace, usingcontrolled breathing.
Sets Reps Weight Notes
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Improve your flexibility,increase joint range of motion,enhance physicalperformance and reduce therisk of injury.
Hip Flexors
Str
etch
SET 1TIME: 0:00:30 hold the stretch for 30 secondseach leg
1 - Place one knee on thefloor and step forward with theother foot into a lunge.2 - Lean your weight forwardinto your front foot, loweringthe hip of the back leg towardthe floor.• Keep the front foot flatthroughout.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Page 4 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/27/14 02:18PM
Virginia Chere Lucett
Your Industrial Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Beachin' Challenge - Day 16
Lats
Str
etch
SET 1TIME: 0:00:30 Hold the stretch for 30 secondseach way.
1 - Stand upright with yourarms straight overhead, handsclasped.2 - Lean to one side, gentlypulling your arms laterally.• Return upright and repeat onthe opposite side.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Shoulders
Str
etch
SET 1TIME: 0:00:30 Hold the stretch for 30 secondseach arm.
1 - Stand upright with one armat shoulder height, bentacross the front of your neck.2 - Place your other hand onthe elbow of the bent arm andgently pull this arm straightacross your body.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
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