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