beachin' challenge day 3
DESCRIPTION
You'll need a pair of dumbbells, timer, water, towel and your "dig-deep" mentality! Perform each exercise in a row - 1 minute each exercise - move from right to left on the PDF!TRANSCRIPT
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/05/14 08:30PM
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 3 Workout
Perform each exercise in a circuit for 1 minute each.Perform 1 full circuit.
Quad Superman
Low
er B
ack
SET 1TIME: 0:01:00 keep alternating for 1 minute.
• Begin on all fours with bothknees and hands on the floor.1 - Raise one arm and theopposite leg straight up toshoulder height.2 - Slowly lower your arm andleg and repeat with the otherarm and leg.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.
Push Up
Che
st
SET 1TIME: 0:01:00
1 - Support your body on yourtoes and hands with yourelbows bent and your chestnearly touching the floor.2 - Push up to a straight armposition.• Lower your body back to thestart position and repeat.• Keep your back flat and yourhips in line with yourshoulders throughout.
Bent Over Row
Bac
k
SET 1TIME: 0:01:00
1 - Bend forward at your waistwith your knees slightly bentand your back flat whileholding dumbbells with yourarms straight and palmsfacing in.2 - Lift the dumbbells up to thesides of your chest.• Lower the dumbbells back toa straight arm position,keeping your back flatthroughout.Equipment Sub: Barbell,Plates
Page 1 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/05/14 08:30PM
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 3 Workout
Boat Overhead Press
Sho
ulde
rs
SET 1TIME: 0:01:00
1 - Sit with your knees slightlybent and your feet off thefloor, holding dumbbells atshoulder height with yourelbows bent.2 - Maintain your balance andpress the dumbbellsoverhead, extending yourarms fully.• Keep your feet raisedthroughout.
Squat
Legs
SET 1TIME: 0:01:00
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
Step Up
Legs
SET 1TIME: 0:01:00 Alternate right and left legs!
1 - Stand upright with one footon a bench, holding thedumbbells by your sides withyour arms straight.2 - Step up onto the bench,pushing down on your frontfoot.• Step down off the benchonto the back foot and repeat.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plates,Kettlebells
SET 1TIME: 0:01:00
Page 2 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/05/14 08:30PM
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 3 Workout
Sit Up
Abs
SET 1TIME: 0:01:00
1 - Lie on your back with yourknees bent and feet flatplacing your hands to thesides of your head.2 - Lift your upper bodycompletely off the floor,bringing your chest to yourknees.• Keep your feet flat andknees bent and do not pullyour head up with your handsor throw yourself up off thefloor.• Lower your upper body backto the floor and repeat.
Flat Fly
Che
st
SET 1TIME: 0:01:00
1 - Lie on your back holdingdumbbells up over your chestwith your arms straight.2 - Lower the dumbbells outand away from your body anddown to shoulder level.3 - Raise the dumbbells backup over your chest, keepingyour arms straight throughout.Equipment Sub: Plates
Rear Delt Row
Sho
ulde
rs
SET 1TIME: 0:01:00
1 - Sit on a bench bentforward at the waist holdingdumbbells behind your calveswith your arms straight.2 - Raise the dumbbells upand outward to the sides toshoulder height, keeping yourarms straight or with a slightbend at the elbows.• Keep your upper body stablethroughout.Equipment Sub: Plates
Reciprocal Twisting Curl
Bic
eps
SET 1TIME: 0:01:00 Alternate right and left arms
1 - Stand upright holding onedumbbell with your armstraight by your side, palm inand the other at your shoulderwith your elbow bent and palmback.2 - Raise the dumbbell up toshoulder height, bending yourelbow and lower the otherdown to your side with yourarm straight, turning at bothwrists.• Both dumbbells should bemoving at the same time, butin opposite directions.Equipment Sub: Kettlebells
Page 3 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/05/14 08:30PM
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 3 Workout
Feet Up Bench Dip
Tric
eps
SET 1TIME: 0:01:00
1 - Place your palms on abench behind you and yourheels on a bench in front withyour legs and arms straight.2 - Lower your body towardthe floor, bending at theelbows.3 - Push up through yourpalms to return to the straightarm position.
Hammer Curl
Bic
eps
SET 1TIME: 0:01:00
1 - Sit upright holdingdumbbells with your armsextended by your sides andyour palms facing in.2 - Raise the dumbbells up toshoulder level, bending at theelbows.• Keep your shoulders steadyand do not turn at your wristsas you raise the dumbbells.
Calf Raise
Legs
SET 1TIME: 0:01:00
• Stand on your toes on theedge of a step with dumbbellsat your sides.1 - Drop your heels down asfar as you can.2 - Raise your heels comingup onto your toes again ashigh as you can.Equipment Sub: Plates,Kettlebells
Page 4 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/05/14 08:30PM
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 3 Workout
Calves
Str
etch
SET 1TIME: 0:00:30 Hold the stretch for 30 secondseach leg
• Stand upright with your toesof one foot on a step orelevated against a wall orblock.1- Lean your weight forward,dropping your heel andpushing into your foot.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Glutes
Str
etch
SET 1TIME: 0:00:30 Hold the stretch for 30 secondseach leg.
• Lie on your back with bothlegs straight.1 - Raise one leg up, bendingat the knee and place youropposite hand on it.2 - Gently pull your bent legacross the other leg and downtowards the floor.• Keep both shoulders on thefloor throughout.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
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