My Charter Fitness TEAM Training Workout TEAM wk 75 Lunge Yoga Legs Fierce • Stand upright and raise your arms straight up overhead bringing your palms together. • Bend your hips and knees as if sitting into a chair and keep your torso upright. • Look up at your hands and lengthen your spine, opening your shoulders. • Hold for 3 breaths. Sets Reps 1 2 3 4 5 6 Weight Notes 1 - Stand upright with your arms by your sides. 2 - Take a step forward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg. 3 - Push off your front foot to return to the start position. • Complete all reps on one side before switching to the other side. Weight Notes Weight Notes 1 2 3 4 5 6 Front Bridge to T Lower Back Pilates Hundred Sets Reps Sets Reps Weight Notes • Lie on your back with your 1 - Support your body off the knees bent and your legs up floor in the top of a push up, 1 at 45 degrees with your arms resting on your toes and 2 by sides. hands with your arms straight. 1 - Raise your head and 2 - Raise one hand up toward 3 shoulders off the floor, pull the ceiling while rotating your your chin to your chest and body to the same side and 4 draw your navel toward your look up at your hand. spine. • Hold, then lower yourself 5 2 - Pump your arms up and back to the floor and repeat, down 5 times as your breathe 6 twisting up to the other side. in. Then repeat the pumping • Alternate sides with each motion 5 times you breath rep. This PDF/printout was as generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. out. This is one set. Sets Reps 1 2 3 4 5 6 © 2015 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 01/08/15 09:52PM Page 1 of 6 My Charter Fitness TEAM Training Workout TEAM wk 75 Legs Pistol Squat Legs Pistol Squat Weight Notes 1 - Kneel upright holding the handles in front at waist height with your arms straight. 2 - Lean forward as you raise your arms out and up overhead, lowering your body into an incline position. 3 - Lower your arms and return back up to the upright position. 1 - Stand on one foot holding the handles out in front with your arms extended and one foot raised off the floor in front. 2 - Squat down on one leg, lowering your body towards the floor with your raised leg out in front, keeping your back flat/neutral. 3 - Push through the heel of your standing foot to return to the upright position. • Complete all reps on one Jumping side before switchingJacks to the other side. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Cardio Reps Abs 1 - Stand on one foot holding Sets the handles out in front with 1 your arms extended and one foot raised off the floor in front. 2 2 - Squat down on one leg, 3 lowering your body towards the floor with your raised leg 4 out in front, keeping your back flat/neutral. 5 3 - Push through the heel of your standing foot to return to 6 the upright position. • Complete all reps on one Kneeling side before switching Roll to the Out other side. Sets Reps 1 2 3 4 5 Weight Notes 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. 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. © 2015 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 01/08/15 09:52PM Page 2 of 6 My Charter Fitness TEAM Training Workout TEAM wk 75 Back Recip Bent Over Row 1 - Start in a squat position holding a kettlebell out to one side. 2 - Swing the kettlebell around the back of your leg and switch to the other hand as it passes between your knees. 3,4 - Swing the bell around the back of the other leg, switching hands again as you pass between your knees. Sets Reps 1 2 3 4 5 6 Abs Straight Leg Sit Up Weight Notes 1 - Bend forward at your waist Sets with your knees slightly bent 1 and your back flat holding one 2 kettlebell at chest level and the other with your arm 3 straight. 2 - Lift one kettlebell straight 4 up to your chest while lowering the other to a straight 5 arm position, keeping your 6 back neutral/flat throughout. • Both dumbbells should be moving at the same time, but Around The World in opposite directions. Reps Weight Notes Abs Abs Figure 8 Notes Sets Reps Weight 1 - Lie on your back with your Sets Reps Weight • Stand upright holding a legs straight holding a kettlebell in front. 1 1 kettlebell in both hands at your 1 - In one hand, swing the 2 chest. kettlebell around to the side of 2 2 - Lift your upper body one hip. 3 3 completely off the floor, 2 - Continue to swing the bell coming upright with your legs behind and around your back 4 4 straight out in front, keeping and pass it to your other hand. the kettlebell at your chest. 3 - Swing in a full circle back 5 5 • Slowly lower your upper around in front, and pass it 6 6 body back to the floor and back into your first hand. repeat. • Continue swinging the kettlebell in this circular This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. motion around your hips. © 2015 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 • Complete all reps on one law and you are not works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright permitted to make copies, reproduce or electronically post this PDF. side before switching to the other side. Notes printed 01/08/15 09:52PM Page 3 of 6 My Charter Fitness TEAM Training Workout TEAM wk 75 Back Stiff Arm Lat Pulldown Triceps Extension 1 - Stand upright holding the handles at the sides of your head with your elbows bent. 2 - Straighten your arms out in front, keeping your shoulders steady. • Bend at the elbows, returning the handles to the start position. Sets Reps Weight Notes 1 2 3 4 1 - Bend over at the waist holding the handles with your arms extended straight overhead. 2 - Pull the handles down in front to your sides, keeping your arms straight and your back flat. Weight Notes Weight Notes 1 2 3 4 5 5 6 6 Straight Punch Shoulders Chest Rear Delt Row 1 - Stand upright holding the handles in front with your arms straight out at shoulder height. 2 - Pull the handles back and out to the sides at shoulder height, keeping your back flat. • Guide the handles back to the start position, keeping your arms straight throughout. Sets Reps 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 1 2 3 4 5 6 This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. © 2015 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 01/08/15 09:52PM Page 4 of 6 My Charter Fitness TEAM Training Workout TEAM wk 75 Plank Notes • Step the other leg back and lower your body towards the floor until your shoulders are directly over your hands, arms straight. • Your body should be completely straight from heels to head. • Look down at the floor, keeping your head in line with your spine. • Hold for 1 breath. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Bicycle Crunch Abs Combo 1 - Stand upright holding one Sets Reps Weight dumbbell with your arm 1 straight by your side and the 2 other at shoulder height with your elbow bent, palms facing 3 in. 2 - Raise one dumbbell up to 4 shoulder height, bending your elbow and lower the other 5 down to your side with your 6 arm straight. • Both dumbbells should be moving at the same time, but Rev Lunge Press Balance in opposite directions. Equipment Sub: Kettlebells Yoga Biceps Reciprocal Hammer Curl Sets Reps Weight Notes 1 - Stand upright holding a • Lie on your back with your dumbbell in both hands at legs straight and your hands 1 chest level. to the sides of your head. 2 2 - Take a step backward, 1 - Raise your head and dropping your back knee shoulders, bringing one knee 3 towards the floor. towards your chest and the 3 - Push off your front foot and opposite elbow to this knee, 4 press the dumbbell overhead twisting your torso. while you raise your knee up 2 - Twist to the opposite side 5 in front. using your other leg and 6 • Lower both and repeat. elbow. • Complete all reps on one • Alternate sides with each side beforewas switching to theusing Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. rep. This PDF/printout generated other side. Sets Reps 1 2 3 4 5 6 © 2015 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 01/08/15 09:52PM Page 5 of 6 My Charter Fitness TEAM Training Workout TEAM wk 75 Plated Corkscrew Lower Back Good Morning Sets Reps 1 2 3 4 5 Weight Notes Holding a weight plate with two hands, raise it up and to the left. Pivot on the right foot to get full rotation. Rotate down, across the body, lowering it to the right knee. Pivot on the left foot to get full rotation. 30 seconds each side. 6 Sets Reps Weight Notes 1 2 3 4 5 6 Spiderman Lunge Stretch Abs 1 - Stand upright holding a weight plate in both hands against your chest with your feet about hip-width apart. 2 - Bend forward at your hips, keeping your back flat and your legs straight. 3 - Return to the upright position. • Be sure to maintain a flat back throughout and keep your legs straight. Equipment Sub: Dumbbell, KettlebellTorso Twist Notes 1 - Stand upright facing to the Sets Reps Weight 1 - Start in the top position of Sets Reps Weight front holding a weight plate in a push up with your arms 1 1 both hands with your arms straight. 2 2 extended out in front at 2 - Step one foot forward to shoulder height. your hand, bending at the 3 3 2 - Twist your body to one knee. side, turning your head, • Perform on one side, then 4 4 shoulders and hips and switch to the other side. moving your feet. Alternate sides with each rep. 5 5 • Twist back to the opposite 6 6 side, allowing your hips and feet to move. • Alternate was sidesgenerated with each using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. This PDF/printout rep. © 2015 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 Dumbbell, works of Equipment authorship in Sub: this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permittedMed to make Ballcopies, reproduce or electronically post this PDF. Notes printed 01/08/15 09:52PM Page 6 of 6
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