Back Pull Up Uni Self Row My Respire Fitness Workout… · 2015-04-14 · This PDF/printout was...
2
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. printed 04/14/15 10:33AM # MikeFitCoach My Respire Fitness Workout © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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. Bootcamp : Workout 2 Perform each exercise in a circuit for 1 minute each, resting for 60 seconds at the end of the circuit. Perform 3 full circuits. Perform each exercise in the workout, one after another, and then rest. This is one circuit. Wide Push Up Chest Sets Reps Weight Notes 1 2 3 4 5 6 1 - Support your body on your toes and hands with your hands inside your shoulders and your elbows bent, chest nearly touching the floor. 2 - Push up to a straight arm position. • Lower your body back to the start position and repeat, keeping your back flat and your hips in line with your shoulders throughout. Close Push Up Triceps Sets Reps Weight Notes 1 2 3 4 5 6 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. Pull Up Back Sets Reps Weight Notes 1 2 3 4 5 6 1 - Hang from a bar overhead using a wide overhand grip. 2 - Pull your body up, bending at the elbows until your chin reaches over the bar. • Lower back down to where your arms are fully extended. Uni Self Row Back Sets Reps Weight Notes 1 2 3 4 5 6 1 - Lie on the floor holding onto a suspended straight bar with one hand and your arm straight. 2 - Pull your body up to the bar and reach the other hand straight up to the ceiling. • Lower your body back to the floor. • Complete all reps on one side before switching to the other side. Dip Triceps Sets Reps Weight Notes 1 2 3 4 5 6 1 - Support your body between dip bars with your arms straight and feet off the floor. 2 - Lower your body toward the floor, bending at the elbows. 3 - Push back up to a straight arm position. Pike Push Up Shoulders Sets Reps Weight Notes 1 2 3 4 5 6 1 - Place your feet and hands on the floor with your elbows bent and your hips high up into the air. 2 - Push up to the start position with your arms straight. • Bend at the elbows, lowering your head and repeat. Front Bridge to T Lower Back Sets Reps Weight Notes 1 2 3 4 5 6 • Lie face down on the floor with your legs straight and arms tucked in by your sides. 1 - Raise your body off the floor, resting on your toes and forearms. 2 - Raise one hand up while rotating your body to the same side and look up at your hand. • Hold, then lower yourself back to the floor and repeat, twisting up to the other side. • Alternate sides with each Page 1 of 2
Transcript of Back Pull Up Uni Self Row My Respire Fitness Workout… · 2015-04-14 · This PDF/printout was...
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 10:33AM
# MikeFitCoach
My Respire Fitness Workout
© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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.
Bootcamp : Workout 2
Perform each exercise in a circuit for 1 minute each, resting for60 seconds at the end of the circuit.Perform 3 full circuits.
Perform each exercise in the workout, one after another, andthen rest. This is one circuit.
Wide Push Up
Che
st
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourtoes and hands with yourhands inside your shouldersand your elbows bent, chestnearly touching the floor.2 - Push up to a straight armposition.• Lower your body back to thestart position and repeat,keeping your back flat andyour hips in line with yourshoulders throughout.
Close Push Up
Tric
eps
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourtoes and hands with yourhands touching each other inthe middle under your chestand your elbows bent.2 - Push up to a straight armposition.• Lower your body back to thestart position, keep your backflat and your hips in line withyour shoulders throughout.
Pull Up
Bac
k
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Hang from a bar overheadusing a wide overhand grip.2 - Pull your body up, bendingat the elbows until your chinreaches over the bar.• Lower back down to whereyour arms are fully extended.
Uni Self Row
Bac
kSets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on the floor holdingonto a suspended straight barwith one hand and your armstraight.2 - Pull your body up to thebar and reach the other handstraight up to the ceiling.• Lower your body back to thefloor.• Complete all reps on oneside before switching to theother side.
Dip
Tric
eps
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your bodybetween dip bars with yourarms straight and feet off thefloor.2 - Lower your body towardthe floor, bending at theelbows.3 - Push back up to a straightarm position.
Pike Push Up
Sho
ulde
rs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Place your feet and handson the floor with your elbowsbent and your hips high upinto the air.2 - Push up to the startposition with your armsstraight.• Bend at the elbows, loweringyour head and repeat.
Front Bridge to T
Low
er B
ack
Sets Reps Weight Notes
1
2
3
4
5
6
• Lie face down on the floorwith your legs straight andarms tucked in by your sides.1 - Raise your body off thefloor, resting on your toes andforearms.2 - Raise one hand up whilerotating your body to the sameside and look up at your hand.• Hold, then lower yourselfback to the floor and repeat,twisting up to the other side.• Alternate sides with eachrep.
Page 1 of 2
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 10:33AM
# MikeFitCoach
My Respire Fitness Workout
© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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.
Bootcamp : Workout 2
Side Bridge Crunch
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Prop your body up off thefloor on your forearm with yourlegs straight out on top of oneanother with your top hand tothe side of your head.2 - Lower your top elbowdown towards the floor,twisting your torso to this side.• Twist your torso and raiseyour elbow back up to thestart position and repeat.• Complete all reps on oneside before switching to theother side.
Page 2 of 2
