beachin' challenge day 4
DESCRIPTION
You'll need a timer, step (big book, box or something to safely hop over), water, towel and a minute amount of coordination. But, hey, if an exercise gets away from you - it's ok - no one can see you! :) Do your best, repeat the circuit twice and bust your butt!TRANSCRIPT
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/05/14 10:41PM
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 4
Sets Reps Weight Notes
1
2
3
4
5
6
Jog In Place
Car
dio
SET 1TIME: 0:02:00
• Jog in place in an uprightposition swinging your armsby your sides.• Your hands should swing upto about chest height in frontand back down to your hip.
Mountain Climber
Car
dio
SET 1TIME: 0:00:30
1 - Support your body on yourtoes and hands with one kneebent and drawn up into yourchest and the other legstraight out behind.2 - Alternate jumping your feetin and out, bringing yourknees into your chest eachtime and keeping your handson the floor.
Side to Side
Car
dio
SET 1TIME: 0:00:30
1 - Stand upright with one footon a bench to one side andyour arms by your sides.2 - Step both feet up onto thebench then one down theother side to the floor.• Repeat back and forth upand over the bench,alternating with one foot onthe bench and one on thefloor.
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 10:41PM
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 4
SET 1TIME: 0:00:30
Run In Place
Car
dio
SET 1TIME: 0:01:00
• Run in place in an uprightposition swinging your armsby your sides.• Your hands should swing upto about chest height in frontand back down to your hip.
In & Out Shuffle
Car
dio
SET 1TIME: 0:00:30
1 - Stand upright with yourfeet together.2 - Rapidly step one foot, thenthe other foot, 1 to 2 feet infront and to each side.3 - Rapidly step the first foot,then the other foot, back intogether to the start position.• Continue rapidly steppingout in front then back to thestart position.
Seal Jacks
Car
dio
SET 1TIME: 0:00:30
1 - Stand upright with yourfeet together and your armsstraight out in front at shoulderheight.2 - Jump up, splitting your feetout to the sides and openingyour arms out to the sides.3 - Land with your feet aboutshoulder width apart and yourarms outstretched at shoulderheight.• Jump back in to the startposition and rapidly repeat.
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 10:41PM
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 4
SET 1TIME: 0:00:30
Jog In Place
Car
dio
SET 1TIME: 0:01:00
• Jog in place in an uprightposition swinging your armsby your sides.• Your hands should swing upto about chest height in frontand back down to your hip.
Mountain Climber
Car
dio
SET 1TIME: 0:00:30
1 - Support your body on yourtoes and hands with one kneebent and drawn up into yourchest and the other legstraight out behind.2 - Alternate jumping your feetin and out, bringing yourknees into your chest eachtime and keeping your handson the floor.
Side to Side
Car
dio
SET 1TIME: 0:00:30
1 - Stand upright with one footon a bench to one side andyour arms by your sides.2 - Step both feet up onto thebench then one down theother side to the floor.• Repeat back and forth upand over the bench,alternating with one foot onthe bench and one on thefloor.
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 10:41PM
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 4
End of Circuit x2
Sets Reps Weight Notes
1
2
3
4
5
6
Cool Down
Car
dio
SET 1TIME: 0:05:00
• A cool down allows yousome time to reduce yourheart rate and coretemperature and helps to startthe process of recovery.• Perform a 5 minute cooldown at a slow pace, usingcontrolled breathing.
Calves
Str
etch
SET 1TIME: 0:00:30 Hold each stretch for at LEAST30 seconds
• Stand upright, bracingyourself against a wall or solidsupport with your back legstraight and your front legslightly bent at the knee.1 - Keeping your back foot flaton the floor, lean your weightforward and push into yourback heel.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Hamstrings
Str
etch
SET 1TIME: 0:00:30 Hold each stretch for AT LEAST30 seconds!
1 - Stand upright with yourarms by your sides.2 - Bend forward at the waist,lowering your hands towardthe floor, or as far down aspossible.• Keep your legs straight anddo not bounce.
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 10:41PM
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 4
Glutes
Str
etch
SET 1TIME: 0:00:30 Holed each stretch for ATLEAST 30 seconds.
1 - Lie on your back with onefoot flat on the floor, knee bentand the ankle of the oppositeleg on the bent knee.2 - Clasp your hands behindthe thigh of the leg on the floorand gently pull the bent kneetoward your chest.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Page 5 of 5