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Your Industrial Fitness Workout Beachin Workout - Day 17 Virginia Chere Lucett

Cardio

Jumping Jacks

Perform each exercise in the workout, one after another, and then rest. This is one circuit.

1 - Stand upright with your feet together and your arms by your sides. 2 - Jump up, splitting your feet out to the sides. 3 - Simultaneously swing your arms up to the sides in an arc over your head. • Reverse the direction of the movement.

Prisoner Squat

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.

Legs

Chest

Push Up

SET 1 TIME: 0:00:45

SET 1 1 - Stand upright with your TIME: 0:00:45 feet flat and shoulder-width apart and your hands at the sides of your head. 2 - Lower your body toward the floor, pushing your hips back and down and bending your knees. 3 - Push through your heels to return to the top position, keeping your back flat, your head up and your hands at the sides of your head throughout This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. the movement. SET 1 TIME: 0:00:45

© 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 05/28/14 11:36AM Page 1 of 3


Your Industrial Fitness Workout Beachin Workout - Day 17 Virginia Chere Lucett

1 - Hold onto a suspended straight bar with a wide grip, your arms and body straight and your heels on the floor. 2 - Pull your chest up to the bar, bending at the elbows, keeping your body straight. • Lower your body back to a straight arm position.

SET 1 TIME: 0:00:45

Reverse Crunch Abs

SET 1 TIME: 0:00:45

Abs

1 - Stand upright with your arms by your sides. 2 - Take a step to one side, lowering your body down and leaning your torso slightly forward with your weight on the outside leg. • Keep your trailing leg straight. 3 - Push off your outside foot to return to the start position. • Complete all reps on one side before switching to the Sit Up other side.

Back

Self Row

Legs

Side Lunge

1 - Lie on your back with your SET 1 1- Lie on your back with your SET 1 TIME: 0:00:45 TIME: 0:00:45 knees bent and feet flat legs straight and your hands placing your hands to the at your sides. sides of your head. 2 - Bring your knees into your 2 - Lift your upper body chest with your legs bent, completely off the floor, slightly rounding your lower bringing your chest to your back at the top position. knees. • Keep your upper body stable • Keep your feet flat and throughout. knees bent and do not pull • Slowly lower your legs back your head up with your hands to a straight position to tap or throw yourself up off the your heels on the floor and floor. repeat. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. • Lower your upper body back © 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 to in the repeat. authorship thisfloor PDFand 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 05/28/14 11:36AM Page 2 of 3


Your Industrial Fitness Workout Beachin Workout - Day 17 Virginia Chere Lucett

End of Circuit x2

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: 0:00:45

Sets Reps

Weight

Notes

1 2 3 4 5 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. Š 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 05/28/14 11:36AM Page 3 of 3

Beachin' Workout Day 17  

You'll need a timer, step, pull-up bar and bench. You can sub bent-over rows for bodyweight rows if you can't find a suitable bar to pull yo...

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