My Charter Fitness TEAM Training Workout TEAM Wk 67 Yoga High Lunge Yoga Extended Angle • From Triangle bend the right knee and rest your right elbow on this knee. • Stretch your left arm over your head as you extend over to the right side. • Look up, keeping your shoulders relaxed and try to form a straight line from the back foot out to the top of the fingers above. • Hold for 3 breaths. Sets Reps Weight 1 2 3 4 5 6 Notes • Step backwards straightening your back leg. • Bend your front knee and press firmly through the heel, keeping your hips level. • Raise your arms straight overhead and look straight forward, keeping the front knee directly over the ankle. • Perform on one side, holding for 3 breaths, then switch to the other side. Weight 2 3 4 5 6 King Pigeon Sets Reps Weight Notes Sets Reps Weight 1 - Begin on all fours with • Sit upright and straighten knees and hands on the floor one leg back behind with your 1 1 and a dumbbell in the back of arms by your sides, hands 2 2 one knee. touching the floor. 2 - Kick this leg back and up 1 - Slide your other leg across 3 3 with a 90 degree angle at the in front bending at the knee knee, pushing your foot with your shin parallel to the 4 4 towards the ceiling, keeping front of the mat. the dumbbell in the back of 2 - Lower your upper body 5 5 your knee. down to the floor, lying your 6 6 • Lower the leg back down to chest on your front leg. the start position and repeat. • Perform on one side, holding • Completewas all reps on one using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. for 3 breaths, then switch to This PDF/printout generated side before switching to the the other side. © 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.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 works of other authorship permitted to make copies, reproduce or electronically post this PDF. Notes 1 Yoga Legs Glute Kickback Sets Reps Notes printed 11/13/14 03:08PM Page 1 of 6 My Charter Fitness TEAM Training Workout TEAM Wk 67 Sets Reps Weight Notes 1 2 3 4 5 1 - Stand upright facing to one side holding a dumbbell in both hands at one knee with your arms straight. 2 - Raise the dumbbell up and across your body from your knee to your opposite shoulder. • Concentrate on moving your hips and shoulders, not your arms. • Complete all reps on one side before switching to the Shoveling other side. Equipment Sub: Plate, Med Ball Sets Reps Weight 2 3 4 5 6 Sets Reps Weight • Stand upright holding a dumbbell in both hands in 1 front at chest level with your 2 2 arms straight. 1 - Twist your torso to one 3 3 side, lowering the dumbbell down to the outside of one 4 4 knee. 2 - Return to the mid position, 5 5 lifting the dumbbell back up in 6 6 front to chest height. 3 - Twist your torso to the other side, lowering the This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. dumbbell down to the outside © 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 ofPDF the isother knee. works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. • Continue rotating from side to side, lifting and lowering the dumbbell. 1 - Stand upright holding one dumbbell to one side, bend over to that side. 2 - Bend to the opposite side, moving through your midsection. • Complete all reps on one side before switching to the other side. Equipment Sub: Plate Notes 1 Abs 6 Abs 1 - Stand upright facing to one side holding a dumbbell in both hands at one knee with your arms straight. 2 - Raise the dumbbell up and across your body from your knee to your opposite shoulder. • Concentrate on moving your hips and shoulders, not your arms. • Complete all reps on one side before switching to the Side Bend other side. Equipment Sub: Plate, Med Ball Abs Lo-Hi Chop Abs Lo-Hi Chop Sets Reps Weight Notes Notes 1 printed 11/13/14 03:08PM Page 2 of 6 My Charter Fitness TEAM Training Workout TEAM Wk 67 Weight 1 2 3 4 5 6 Notes 1 - Stand upright holding a weight plate in both hands in front at your thighs with your arms straight. 2 - Raise the plate up in front to shoulder height, keeping your arms straight. • Lower back to the start position and repeat, keeping your back flat and arms straight throughout. Equipment Sub: Dumbbell, Med Ball Sets Reps Weight 2 3 4 5 6 Twisting Crunch Notes 1 - Lie on your back with your Sets Reps Weight 1 - Lie on your back with your Sets Reps Weight arms and legs straight up in knees bent and feet flat, 1 1 the air holding a weight plate holding a weight plate at your 2 2 in your hands. chest. 2 - Reach the weight plate 2 - Lift your head and 3 3 towards your toes, lifting your shoulders off the floor and head and shoulders off the twist your torso to one side. 4 4 floor. • Lower your head and • Use your abdominal muscles 5 shoulders then repeat, twisting 5 to pull you up and do not to the other side. 6 6 throw yourself up. • Alternate sides with each • Lower back to the floor and rep. repeat. Equipment Sub: Dumbbell, This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. Equipment Sub: Dumbbell, Kettlebell © 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 Ball 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 works of Med authorship permitted to make copies, reproduce or electronically post this PDF. Notes 1 Abs Sets Reps Abs 1 - Stand upright holding a weight plate in both hands at chest height with your elbows bent. 2 - Bend at the hips and knees, lowering into a squat with the plate still at chest height. 3 - Thrust up, coming back upright and press the plate overhead, extending your arms fully. Equipment Sub: Dumbbell, Med BallToe Touch Shoulders Front Raise Legs Squat to Press Notes printed 11/13/14 03:08PM Page 3 of 6 My Charter Fitness TEAM Training Workout TEAM Wk 67 Legs Side to Reverse Lunge Legs Pulse Squat 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. 3,4 - Raise your hips, coming up about 6-8 inches, then lower back to the bottom position in a pulsing motion. 5 - Push through your heels to return to Floor the startWipers position. • Keep your back flat and head up throughout the movement. Sets Reps 1 - Lie on your back holding a barbell above your chest with your arms straight. 2 - Raise your legs straight up, bringing your feet to one side to touch the plate. 3 - Lower them back to the floor. 4- Raise them up to touch the other side. • This is one complete rep. Sets Reps Weight Notes 1 - Stand upright holding the Sets Reps Weight dumbbells by your sides. 1 2 - Take a step to one side 2 lowering your body down and leaning your torso slightly 3 forward with your weight on the outside leg. 4 3 - Push off your outside foot to return to the start position, 5 then step backward, dropping 6 your back knee to the floor. 4 - Push off your front foot to return to the start position. Lateral Climber • Complete all repsMountain on one side before switching to the other side. Weight Notes 1 - Support your body on your toes and hands with your knees bent and drawn up into your chest. 2 - Step one foot out to the side with your leg straight, keeping your hands on the floor. 3 - Step back to the center and switch sides. • Alternate sides rapidly. 1 2 3 4 5 Cardio Abs 6 Notes 1 2 3 4 5 6 Sets Reps Weight Notes 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 11/13/14 03:08PM Page 4 of 6 My Charter Fitness TEAM Training Workout TEAM Wk 67 Chest Kneeling Uni Push Up Triceps French Press 1 - Lean your body forward with your hands in the handles behind your head with your elbows bent and your legs straight out on your toes. 2 - Straighten your arms, pressing the handles over your head, keeping your shoulders steady. Sets Reps Weight Notes 1 2 3 4 5 6 1 - Squat holding a ball between your feet with your arms straight. 2 - Stand upright, raising one knee up and out to one side and raise the ball overhead, extending your arms fully. • Complete all reps on one side before switching to the other side. Equipment Sub: Dumbbell Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Abs Combo Squat Side Crunch 1 - Support your body on your knees with one hand on a ball and the other on the floor, elbows bent and your chest nearly touching the floor. 2 - Push up to a straight arm position. • Lower your body back to the floor and repeat, keeping your back flat and your hips in line with your shoulders throughout. • Complete all reps on one V-Up side before switching to the other side. Sets Reps 1 2 3 4 5 6 Weight Notes 1 - Lie on your back with your legs straight holding a ball overhead your arms straight. 2 - Raise your upper body and the ball off the floor while also lifting your legs straight up. • Try to touch the ball to your toes, keeping both your arms and legs straight. Equipment Sub: Plate, Dumbbell 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 11/13/14 03:08PM Page 5 of 6 My Charter Fitness TEAM Training Workout TEAM Wk 67 Squat Cardio Legs Burpee 1 - Start in the top of a push up position. 2 - Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. 3 - Come to an upright position and jump into the air, raising your arms overhead. 4,5 - Return to the mid position and then jump your feet back out to a straight position. Sets Reps Weight Notes 1 2 3 4 5 6 1 - Stand upright with your arms by your sides and your feet about shoulder width apart. 2 - Bend at the hips and knees, lowering your body down towards the floor, raising your arms up in front and keeping your back flat. 3 - Return upright and lower your arms to the start position. 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. Weight Notes Weight Notes 1 2 3 4 5 6 Pilates Forearm Plank Cardio Jumping Jacks Sets Reps Sets Reps 1 2 3 4 5 Weight Notes • Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent. • Raise your body up onto your toes and forearms and hold briefly. • Keep your back flat and head slightly raised, looking forward. 6 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 11/13/14 03:08PM Page 6 of 6