Beachin' Workout Day15
4
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. printed 05/22/14 08:20PM irginia 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 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. Beachin Workout - Day 15 For each exercise, perform 3 sets of 15 repetitions, resting 60 seconds between sets. Use your own bodyweight as resistance. Sets Reps Weight Notes 1 2 3 4 5 6 Anterior Lateral Lunge Legs Sets Reps Weight Notes 1 2 3 4 5 6 1 - Stand upright with your arms straight by your sides. 2 - Step forward and laterally to one side, lowering your body down towards the floor and leaning your torso slightly forward. 3 - Push off the front leg to return to start position. • Complete all reps on one side before switching to the other side. In Out Squat Jump Legs Sets Reps Weight Notes 1 2 3 4 5 6 1 - Stand upright with your feet together and arms by your sides. 1 - Jump up, splitting your feet and bringing your hands up in front to chest height. 2 - Land in squat with your feet wide, hips low and your hands at chest height. 3 - Immediately jump back up, bringing your feet back together and land in the upright start position. Page 1 of 4
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You'll need a bench or step, mat, and pull-up bar - or safe way to perform body rows (you can use a handrail at a park, etc). If you don't have access to a pull-up bar - you can sub in bent over rows for bodyweight rows.
Transcript of Beachin' Workout Day15
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/22/14 08:20PM
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 Workout - Day 15
For each exercise, perform 3 sets of 15 repetitions, resting 60seconds between sets.Use your own bodyweight as resistance.
Sets Reps Weight Notes
1
2
3
4
5
6
Anterior Lateral Lunge
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand upright with yourarms straight by your sides.2 - Step forward and laterallyto one side, lowering yourbody down towards the floorand leaning your torso slightlyforward.3 - Push off the front leg toreturn to start position.• Complete all reps on oneside before switching to theother side.
In Out Squat Jump
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand upright with yourfeet together and arms byyour sides.1 - Jump up, splitting your feetand bringing your hands up infront to chest height.2 - Land in squat with yourfeet wide, hips low and yourhands at chest height.3 - Immediately jump back up,bringing your feet backtogether and land in theupright start position.• Continue alternating jumpingout and in each rep. Page 1 of 4
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/22/14 08:20PM
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 Workout - Day 15
Sets Reps Weight Notes
1
2
3
4
5
6
Incline Power Push Up
Che
st
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourtoes and hands with yourelbows bent and your handsup on a step.2 - Rapidly push up off thestep with your hands.• Land with your hands backon the step, lowering yourchest back down andimmediately push up again.
Kneeling Close Push Up
Tric
eps
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourknees and hands with yourfingers touching and yourelbows bent.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.
Sets Reps Weight Notes
1
2
3
4
5
6
Page 2 of 4
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/22/14 08:20PM
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 Workout - Day 15
Modified Self Row
Bac
k
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Hold onto a suspendedstraight bar with a wide grip,your arms straight, knees bentand your feet on the floor.2 - Pull your chest up to thebar, bending at the elbows,keeping your back straight.• Lower your body back to astraight arm position.
Turkish Get Up
Ful
l Bod
y
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on the floor with yourarm straight up over yourchest and one leg bent at thehip and knee.2 - Thrust the bent leg forwardraising your upper body off thefloor, and coming up into aseated position.3 - Come up on to one kneewith your arm straight.4 - Stand upright with yourarm fully extended overhead.• Reverse the steps to lowerback down to the startposition.• Complete all reps on oneside before switching to theother side.
Sets Reps Weight Notes
1
2
3
4
5
6
Uni Hip Thrust
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie with your shoulders ona bench, one foot on the floor,the other raised and your hipsnearly touching the floor.2 - Rapidly raise your hips up,bringing them in line with yourshoulders and your torsoparallel to the floor with theraised foot above the oppsiteknee.• Lower and repeat, keepingthe one foot off the floor.• Complete all reps on oneside before switching to theother side. Page 3 of 4
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/22/14 08:20PM
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 Workout - Day 15
Alternating Superman
Low
er B
ack
Sets Reps Weight Notes
1
2
3
4
5
6
• Lie face down on floor withyour legs straight and yourarms outstretched overhead.1 - Raise one arm and theopposite leg straight up about18 inches off the floor.2 - Lower both and repeat withthe other arm and leg, keepingyour arms and legs straightthroughout and your headsteady.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.
Page 4 of 4
