My Charter Fitness TEAM Training Workout TEAM Week 62 Legs Prisoner Squat Shoulders Inchworm 1 - Start with your feet and hands on the floor and your legs straight. 2,3 - Walk your hands out, lengthening your body out into a push up position, going out as far as you can with your hands in front of your shoulders. 4,5 - Walk your hands back in to start position. Sets Reps Weight Notes 1 2 3 4 5 6 1 - Stand with one leg stretched out behind and across the other leg with your arms reaching to this side. 2 - Push off your front leg jumping to the other side and land, switching your legs and immediately jumping back. • Use your arms in a swinging motion as if you were skating. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Cardio Cardio Speed Skater 1 - Stand upright with your 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 Burpee the movement. Sets Reps Weight Notes 1 - Start in the top of a push up position. 2 - Jump your feet in, bringing 2 your knees to your chest while keeping your hands on the 3 floor. 3 - Come to an upright 4 position and jump into the air, raising your arms overhead. 5 4,5 - Return to the mid 6 position and then jump your feet back out to a straight position. This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. 1 Sets Reps 1 2 3 4 5 6 © 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] 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 10/09/14 09:29PM Page 1 of 6 My Charter Fitness TEAM Training Workout TEAM Week 62 Squat to Side Kick Cardio Legs Squat Sets Reps 1 2 3 4 5 6 Full Body Shoulder Swing Jump Weight Notes • Stand upright with your hands at chest level, elbows bent 1 - Lower your body toward the floor, bending at the hips and knees into a squat, keeping your hands at your chest. 2 - Return upright and kick one leg straight out to the side. • Complete all reps on one side before switching to the Reverse Lunge other side. Sets Reps Weight Notes 1 2 3 4 5 6 Kick Cardio 1 - Stand upright holding the kettlebells 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, keeping your back flat and head up throughout the movement. Notes 1 - Squat holding a kettlebell Sets Reps Weight • Stand upright with your arms Sets Reps Weight in both hands between your by your sides. 1 1 legs with your arms straight. 1 - Step backward, dropping 2 2 2 - Thrust your hips forward your back knee to the floor swinging the kettlebell out and and leaning your torso slightly 3 up to just over shoulder height 3 forward with your weight on with your arms straight and your front leg. 4 4 jump straight up. 2 - In one motion, push off • Land, dipping at the hips and 5 your front foot to return upright 5 knees, guiding the kettlebell and kick out your back leg in 6 6 back down along the same front to waist height. path and repeat. • Step back to lunge position and repeat. This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. • Complete all reps on one © 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the side switching to thelaw and you are not works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDFbefore is protected by copyright permitted to make copies, reproduce or electronically post this PDF. other side. Notes printed 10/09/14 09:29PM Page 2 of 6 My Charter Fitness TEAM Training Workout TEAM Week 62 Straight Punch Cardio 1 - Stand upright holding dumbbells at chest height with your elbows bent. 2 - Twist your torso and hips to one side, moving your feet slightly and punching the opposite arm out and across your body to a straight arm position. 3 - Twist to the other side punching your other arm to this side. • Rapidly alternate punching to either Uppercuts side. Sets Reps 1 2 3 4 5 6 Weight Notes • Wrap tubing around your upper back and hold the ends in your hands in front at shoulder height. 1 - Punch one arm straight out in front, twisting your torso slightly. 2 - Punch the other arm straight out in front. • Alternate punching your hands in and out. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Plie Squat Jump Legs Cardio Chest Side Punches Sets Reps Weight Notes 1 - Stand upright with your • Stand upright with your feet fists clenched up by your chin 1 wide apart. with elbows bent. 1 - Squat down to where your 2 2 - Drop one hand slightly thighs are parallel to the floor then twisting throught the with your hands between your 3 midsection, punch this fist feet and arms straight. straight up the middle in front. 2 - Jump up high off the floor, 4 3 - Twist in the other direction raising your arms overhead. and punch the other hand up 3 - Land back in a squat and 5 in front as you bring the first repeat. 6 hand back in to the side of your face. • Continue was punching each using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. This PDF/printout generated hand up the middle. Sets Reps 1 2 3 4 5 6 © 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] 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 10/09/14 09:29PM Page 3 of 6 My Charter Fitness TEAM Training Workout TEAM Week 62 Abs Scissor Abs Roll Out 1 - Kneel on the floor with your forearms on the ball and your chest on your forearms. 2 - Push the ball forward, rolling it along your forearms as you extend your arms, keeping your back neutral/flat. 3 - Pull the ball back in to the start position. Sets Reps Weight Notes 1 2 3 4 5 1 - Lie on your back with your legs straight up in the air with a Swiss ball between your feet and your hands by your sides. 2 - Rotate your hips and legs to one side, rolling the ball between your legs. 3 - Rotate your hips and legs to the other side. 6 Weight Notes Weight Notes 1 2 3 4 5 6 Abs Crunch Abs Spiderman • Place your hands on a ball with your arms straight and legs straight out behind resting on your toes. 1 - Bring one knee in toward the ball, turning your hip out to the side. 2 - Straighten this leg and repeat on the other side. • Keep your body in a push up position throughout. Sets Reps Sets Reps 1 2 3 4 5 6 Weight Notes 1 - Lie with the center of your back on the ball, hands at the sides of your head and your feet flat, knees bent. 2 - Lift your head and shoulders off the ball, contracting your abdominal muscles and do not pull your head up with your hands. • Lower your head and shoulders and repeat. Sets Reps 1 2 3 4 5 6 This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. © 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] 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 10/09/14 09:29PM Page 4 of 6 My Charter Fitness TEAM Training Workout TEAM Week 62 TRX Scissor Chest Push Up 1 - Place your hands on floor in front and your feet in the handles behind with your elbows bent and your chest nearly touching the floor. 2 - Push up until your arms are straight, keeping your hips in line with your shoulders. • Lower back to where your chest nearly touches the floor and repeat. Sets Reps Weight Notes 1 2 3 4 Face down with feet in the cradles, keep core tight and body in alignment. Open legs wide, then squeeze back together, keep the core tight. Try not to move the body from the waist up during the movement. Sets Reps 3 4 5 6 6 Cardio Back Side Burpee Sets Reps Weight 1 - Stand upright with your arms by your sides. 1 2 - Lower your hands to the 2 2 floor to the sides of your feet, bending at the hips and 3 3 knees. 3 - Jump your feet out to the 4 4 opposite side, straightening your legs and your hands on 5 5 the floor. 6 6 4 - Jump your feet back in, bringing your knees to your chest while keeping your This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. hands on the floor. © 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the 5 PDF - Come to an upright works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. position and jump into the air, raising your arms overhead. • Alternate sides with each rep. 1 - Lean back holding the handles with your arms fully extended, your feet flat and your palms facing in. 2 - Pull your chest up to the handles, bending your elbows. Notes 2 5 Close Row Weight 1 Sets Reps Weight Notes Notes 1 printed 10/09/14 09:29PM Page 5 of 6 My Charter Fitness TEAM Training Workout TEAM Week 62 Glute Bridge Legs Slam ball slams Like a MB slam, but with a slam ball. Coach the clients to keep their chest lifted and activate their lats for the explosion. Sets Reps 1 2 3 4 5 Weight Notes 1 - Lie on your back with you knees bent and feet on a med ball, placing your hands at your sides. 2 - Raise your hips off the floor, making a straight line from your knees to your shoulders. • Lower your upper body back to the floor and repeat. Sets Reps Notes Weight Notes 2 3 4 5 6 6 Lateral Toe Taps Cardio Russian Twist Abs Weight 1 Notes • Start in a sit up position with Sets Reps Weight 1 - Stand upright with one foot your feet flat, knees bent, on a ball to one side and the 1 holding a medicine ball at other foot on the floor with you 2 chest level. hands at your sides. 1 - Twist your torso to one 2 - Rapidly switch your feet, side, lowering the ball towards 3 alternating between tapping the ground. the ball and floor in a lateral 4 2 - Twist your torso back to motion. the other side, keeping your 5 feet flat throughout. 6 • Alternate sides with each rep. Equipmentwas Sub:generated Dumbbell,using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. This PDF/printout Plate Sets Reps 1 2 3 4 5 6 © 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] 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 10/09/14 09:29PM Page 6 of 6