This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/10/14 04:08PM

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 6

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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.

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Perform 3 sets of 10 reps foreach exercise.Use a challenging weight thatallows you to complete allreps.

Side Bridge Lateral Raise

Com

bo

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1 - Support your body off thefloor, resting on one hand andyour feet, with your body andarm straight, holding adumbbell in your top handalong your side.2 - Raise the dumbbell up andout to the side keeping yourarm straight.• Hold briefly, then lower thedumbbell back to your sideand repeat.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Page 1 of 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/10/14 04:08PM

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 6

Pullover Crunch

Com

bo

Sets Reps Weight Notes

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1 - Lie on your back holdingdumbbells overhead with yourarms straight.2 - Raise the dumbbells upover your chest and lift yourhead and shoulders off thefloor, coming up into a crunch.• Lower the dumbbells andyour head and shoulders backdown to the starting position,keeping your arms straightthroughout.

Uni Stiff Leg Deadlift

Legs

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1 - Stand upright holdingdumbbells by your sides withyour arms straight.2 - Raise one leg straight upbehind as you lower yourtorso down and reach thedumbbells toward the floor,keeping both legs.3 - Return to the uprightposition.• Complete all reps on oneside before switching to theother side.Equipment Sub: Barbell, PlateEnd of Circuit x3

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Page 2 of 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/10/14 04:08PM

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 6

Sets Reps Weight Notes

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Wide Floor Press

Che

st

SET 1TIME:  0:00:30    

1 - Lie on the floor holdingdumbbells at shoulder levelwith your elbows bent andyour palms facing forward.2 - Press the dumbbellsstraight up over your chest,keeping your palms facingforward.• Lower the dumbbells back toshoulder level and repeat.Equipment Sub: Barbell

Side Punches

Car

dio

SET 1TIME:  0:00:30    

1 - Stand upright holdingdumbbells at chest height withyour elbows bent.2 - Twist your torso and hipsto one side, moving your feetslightly and punching theopposite arm out and acrossyour body to a straight armposition.3 - Twist to the other sidepunching your other arm tothis side.• Rapidly alternate punchingto either side.

SET 1TIME:  0:00:15    

Page 3 of 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/10/14 04:08PM

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 6

Reciprocal Bent Over Row

Bac

k

SET 1TIME:  0:00:30    

1 - Bend forward at your waistwith your knees slightly bentand your back flat holding onedumbbell at chest level andthe other with your armstraight.2 - Lift one dumbbell straightup to your chest whilelowering the other to a straightarm position, keeping yourback neutral/flat throughout.• Both dumbbells should bemoving at the same time, butin opposite directions.Equipment Sub: Kettlebells,Plates

Jab Cross

Car

dio

SET 1TIME:  0:00:30    

1 - Stand upright with yourfeet split slightly and your fistsclenched up by your chin withelbows bent.2 - Jab one arm straight out infront, twisitng your torsoslightly.3 - Quickly bring the first armback in and immediatelypunch the other arm out infront, again twisting throughyour torso and shifting yourweight to your front foot.• Complete all reps in oneorientation before switching tothe other orientation.

SET 1TIME:  0:00:15    

Front Raise

Sho

ulde

rs

SET 1TIME:  0:00:30    

1 - Stand upright holding thedumbbells in front of yourthighs with your arms straightand palms facing back.2 - Raise the dumbbells up infront to shoulder height,keeping your arms straight.• Lower the dumbbells back tothe start position and repeat,keeping your back flatthroughout.Equipment Sub: Barbell,Plates

Page 4 of 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/10/14 04:08PM

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 6

Front Jumping Jacks

Car

dio

SET 1TIME:  0:00:30    

• Stand upright with your feettogether and your arms byyour sides.1 - Jump up, splitting your feetfront to back andsimultaneously swinging onearm up in front to shoulderheight and the other arm backbehind.2 - Reverse the direction ofthe movement.

SET 1TIME:  0:00:15    

Deadlift

Legs

SET 1TIME:  0:00:30    

1 - Start in a squat positionwith your feet hip-width apart,your head up and your hipslow holding a dumbbell on thefloor between your feet.2 - Stand up with thedumbbell, keeping your armsstraight and your back flat.3 - Lower the dumbbell backto the floor, sending your hipsback and down and bendingyour knees.Equipment Sub: Barbell, Plate

Squat Thrusts

Car

dio

SET 1TIME:  0:00:30    

1 - Start in the top position ofa push up with your legs andarms straight and your handson the floor.2 - Jump your feet in, bringingyour knees to your chest whilekeeping your hands on thefloor.3 - Jump your feet back out toa straight position.

Page 5 of 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/10/14 04:08PM

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 6

End of Circuit x3

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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.

Calves

Myo

fasc

ial

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• Sit with roller under yourankles with your legs straightand your hands on the matbehind your buttocks.1 - Raise your hips off thefloor and one ankle off theroller, supporting yourbodyweight on your hands.2 - Roll up and down your calffrom ankle to knee, pushingyour body away with yourhands.• Complete all reps on oneside before switching to theother side.

Upper Back

Myo

fasc

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1 - Lie on a roller across yourupper back with hands on thefloor by your sides, your feetflat and knees bent.2 - Push away, rolling downfrom your upper back to yourmid-back, straightening yourlegs.• Then pull back, rolling upfrom your mid to upper back.

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