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Your Industrial Fitness Workout Beachin' Challenge - Day 4 Virginia Chere Lucett

Cardio

Jog In Place

Sets Reps

1 2 3

Weight

Notes

• Jog in place in an upright position swinging your arms by your sides. • Your hands should swing up to about chest height in front and back down to your hip.

SET 1 TIME: 0:02:00

4 5 6

1 - Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind. 2 - Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.

Side to Side Cardio

Cardio

Mountain Climber

SET 1 TIME: 0:00:30

1 - Stand upright with one foot on a bench to one side and your arms by your sides. 2 - Step both feet up onto the bench then one down the other side to the floor. • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.

SET 1 TIME: 0:00:30

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.

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Your Industrial Fitness Workout Beachin' Challenge - Day 4 Virginia Chere Lucett

Cardio

Run In Place

SET 1 TIME: 0:00:30

• Run in place in an upright position swinging your arms by your sides. • Your hands should swing up to about chest height in front and back down to your hip.

1 - Stand upright with your feet together. 2 - Rapidly step one foot, then the other foot, 1 to 2 feet in front and to each side. 3 - Rapidly step the first foot, then the other foot, back in together to the start position. • Continue rapidly stepping out in front then back to the start position.

Cardio

Seal Jacks

Cardio

In & Out Shuffle

SET 1 TIME: 0:01:00

SET 1 1 - Stand upright with your TIME: 0:00:30 feet together and your arms straight out in front at shoulder height. 2 - Jump up, splitting your feet out to the sides and opening your arms out to the sides. 3 - Land with your feet about shoulder width apart and your arms outstretched at shoulder height. • Jump back in to the start position and rapidly repeat. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. SET 1 TIME: 0:00:30

© 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 10:41PM Page 2 of 5


Your Industrial Fitness Workout Beachin' Challenge - Day 4 Virginia Chere Lucett

Cardio

Jog In Place

SET 1 TIME: 0:00:30

• Jog in place in an upright position swinging your arms by your sides. • Your hands should swing up to about chest height in front and back down to your hip.

1 - Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind. 2 - Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.

Side to Side Cardio

Cardio

Mountain Climber

SET 1 TIME: 0:01:00

SET 1 TIME: 0:00:30

1 - Stand upright with one foot on a bench to one side and your arms by your sides. 2 - Step both feet up onto the bench then one down the other side to the floor. • Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.

SET 1 TIME: 0:00:30

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 10:41PM Page 3 of 5


Your Industrial Fitness Workout Beachin' Challenge - Day 4 Virginia Chere Lucett

Cool Down Cardio

End of Circuit x2

Sets Reps

1 2 3 4

Weight

Notes

• A cool down allows you some time to reduce your heart rate and core temperature and helps to start the process of recovery. • Perform a 5 minute cool down at a slow pace, using controlled breathing.

SET 1 TIME: 0:05:00

5 6

Hamstrings Stretch

Stretch

Calves

SET 1 SET 1 • Stand upright, bracing 1 - Stand upright with your TIME: 0:00:30 Hold each stretch for at LEAST TIME: 0:00:30 yourself against a wall or solid 30 seconds arms by your sides. 30 seconds! support with your back leg 2 - Bend forward at the waist, straight and your front leg lowering your hands toward slightly bent at the knee. the floor, or as far down as 1 - Keeping your back foot flat possible. on the floor, lean your weight • Keep your legs straight and forward and push into your do not bounce. back heel. • Perform on one side, then switch to the other side. Alternate sides with each rep. This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

Hold each stretch for AT LEAST

© 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 4 Virginia Chere Lucett

Stretch

Glutes

1 - Lie on your back with one foot flat on the floor, knee bent and the ankle of the opposite leg on the bent knee. 2 - Clasp your hands behind the thigh of the leg on the floor and gently pull the bent knee toward your chest. • Perform on one side, then switch to the other side. Alternate sides with each rep.

SET 1 TIME: 0:00:30 Holed each stretch for AT LEAST 30 seconds.

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 05/05/14 10:41PM Page 5 of 5


Beachin' Challenge Day 4