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Your Industrial Fitness Workout Beachin' Challenge _Day 3 Workout Virginia Chere Lucett

Lower Back

Quad Superman

Perform each exercise in a circuit for 1 minute each. Perform 1 full circuit.

• Begin on all fours with both knees and hands on the floor. 1 - Raise one arm and the opposite leg straight up to shoulder height. 2 - Slowly lower your arm and leg and repeat with the other arm and leg. • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

1 - Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor. 2 - Push up to a straight arm position. • Lower your body back to the start position and repeat. • Keep your back flat and your hips in line with your shoulders throughout.

keep alternating for 1 minute.

Bent Over Row Back

Chest

Push Up

SET 1 TIME: 0:01:00

1 - Bend forward at your waist SET 1 TIME: 0:01:00 with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in. 2 - Lift the dumbbells up to the sides of your chest. • Lower the dumbbells back to a straight arm position, keeping your back flat throughout. Equipment Sub: Barbell, This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Plates SET 1 TIME: 0:01:00

© 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.

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Your Industrial Fitness Workout Beachin' Challenge _Day 3 Workout Virginia Chere Lucett

Squat Legs

Shoulders

Boat Overhead Press

1 - Sit with your knees slightly bent and your feet off the floor, holding dumbbells at shoulder height with your elbows bent. 2 - Maintain your balance and press the dumbbells overhead, extending your arms fully. • Keep your feet raised throughout.

1 - Stand upright holding dumbbells by your sides with your feet flat, shoulder-width apart. 2 - Lower your body toward the floor, sending your hips back and down and bending your knees. 3 - Push through your heels to return to the start position. • Keep your back flat and head up throughout the movement. Equipment Sub: Plates, Kettlebells

SET 1 TIME: 0:01:00

Legs

Step Up

SET 1 TIME: 0:01:00

SET 1 1 - Stand upright with one foot SET 1 TIME: 0:01:00 Alternate right and left legs! TIME: 0:01:00 on a bench, holding the dumbbells by your sides with your arms straight. 2 - Step up onto the bench, pushing down on your front foot. • Step down off the bench onto the back foot and repeat. • Complete all reps on one side before switching to the other side. Equipmentwas Sub:generated Plates, using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout Kettlebells

© 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.

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Your Industrial Fitness Workout Beachin' Challenge _Day 3 Workout Virginia Chere Lucett

SET 1 TIME: 0:01:00

1 - Lie on your back holding dumbbells up over your chest with your arms straight. 2 - Lower the dumbbells out and away from your body and down to shoulder level. 3 - Raise the dumbbells back up over your chest, keeping your arms straight throughout. Equipment Sub: Plates

SET 1 TIME: 0:01:00

Reciprocal Twisting Curl Biceps

Shoulders

1 - Lie on your back with your knees bent and feet flat placing your hands to the sides of your head. 2 - Lift your upper body completely off the floor, bringing your chest to your knees. • Keep your feet flat and knees bent and do not pull your head up with your hands or throw yourself up off the floor. Rear Delt Row • Lower your upper body back to the floor and repeat.

Chest

Flat Fly

Abs

Sit Up

SET 1 1 - Sit on a bench bent 1 - Stand upright holding one SET 1 TIME: 0:01:00 TIME: 0:01:00 Alternate right and left arms forward at the waist holding dumbbell with your arm dumbbells behind your calves straight by your side, palm in with your arms straight. and the other at your shoulder 2 - Raise the dumbbells up with your elbow bent and palm and outward to the sides to back. shoulder height, keeping your 2 - Raise the dumbbell up to arms straight or with a slight shoulder height, bending your bend at the elbows. elbow and lower the other • Keep your upper body stable down to your side with your throughout. arm straight, turning at both Equipment Sub: Plates wrists. • Both dumbbells should be This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. moving at the same time, but printed 05/05/14 08:30PM © 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 opposite directions. authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is in protected by copyright law and you are not permitted to Page 3 of 5 make copies, reproduce or electronically post this PDF. Equipment Sub: Kettlebells


Your Industrial Fitness Workout Beachin' Challenge _Day 3 Workout Virginia Chere Lucett

Hammer Curl Biceps

Triceps

Feet Up Bench Dip

1 - Place your palms on a bench behind you and your heels on a bench in front with your legs and arms straight. 2 - Lower your body toward the floor, bending at the elbows. 3 - Push up through your palms to return to the straight arm position.

SET 1 TIME: 0:01:00

1 - Sit upright holding dumbbells with your arms extended by your sides and your palms facing in. 2 - Raise the dumbbells up to shoulder level, bending at the elbows. • Keep your shoulders steady and do not turn at your wrists as you raise the dumbbells.

SET 1 TIME: 0:01:00

Legs

Calf Raise

• Stand on your toes on the edge of a step with dumbbells at your sides. 1 - Drop your heels down as far as you can. 2 - Raise your heels coming up onto your toes again as high as you can. Equipment Sub: Plates, Kettlebells

SET 1 TIME: 0:01:00

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

printed 05/05/14 08:30PM Page 4 of 5


Your Industrial Fitness Workout Beachin' Challenge _Day 3 Workout Virginia Chere Lucett

• Stand upright with your toes of one foot on a step or elevated against a wall or block. 1- Lean your weight forward, dropping your heel and pushing into your foot. • Perform on one side, then switch to the other side. Alternate sides with each rep.

Stretch

Glutes

Stretch

Calves

SET 1 TIME: 0:00:30 each leg

Hold the stretch for 30 seconds

• Lie on your back with both legs straight. 1 - Raise one leg up, bending at the knee and place your opposite hand on it. 2 - Gently pull your bent leg across the other leg and down towards the floor. • Keep both shoulders on the floor throughout. • Perform on one side, then switch to the other side. Alternate sides with each rep.

SET 1 TIME: 0:00:30 each leg.

Hold the stretch for 30 seconds

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

printed 05/05/14 08:30PM Page 5 of 5


Beachin' Challenge Day 3