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My Charter Fitness TEAM Training Workout
Team WEEK 77
Sets Reps
Weight
Notes
1
2
3
4
5
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.
• Support your body on your
toes and your hands with your
arms straight.
1 - Raise one arm and the
opposite leg straight up off the
floor.
• Try to maintain your body in
a straight line and keep your
back neutral/flat.
2 - Hold, then lower back to
the floor and repeat with the
other arm and opposite leg.
• Alternate sides with each
Crossover
rep.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Stretch
6
Cardio
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
Jumping Jacks
the movement.
Lower Back
Alternating Bridge
Legs
Prisoner Squat
Sets Reps
Weight
Notes
• Kneel on all fours with your
hands about shoulder width
apart.
2
1,2 - Raise one leg straight up
behind and then out to the
3
side to touch on the floor.
3 - Next raise the leg up and
4
over the other leg to touch on
the floor on the other side.
5
• Perform on one side, then
6
switch to the other side.
Alternate sides with each rep.
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
© 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 01/22/15 09:44PM
Page 1 of 6
My Charter Fitness TEAM Training Workout
Team WEEK 77
Jumping Jacks
Cardio
Legs
Crossover Lunge
1 - Stand upright holding the
handles with your arms
extended in front.
2 - Step forward and across in
front of your other leg,
lowering your body down and
leaning your torso slightly
forward.
3 - Push off the front foot to
return to the start position.
Sets Reps
Weight
Notes
1
2
3
4
5
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.
Sets Reps
Notes
Weight
Notes
2
3
4
5
6
6
Abs
Mountain Climber
Shoulders
External Rotation
1 - Lean back slightly holding
the handles out in front with
your elbows bent at 90
degrees and your palms
facing down.
2 - Pull the handles back and
up to where your hands are
directly over your shouldes,
keeping your elbows bent at
90 degrees.
Weight
1
Sets Reps
Weight
Notes
• Support your body on your
toes and hands with your
arms straight
2
1 - Bring one knee in toward
your chest, keeping the rest of
3
your body in the push up
position.
4
2 - Straighten this leg and
repeat on the other side.
5
• Keep your back flat and your
6
hips in line with your
shoulders throughout.
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
© 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 01/22/15 09:44PM
Page 2 of 6
My Charter Fitness TEAM Training Workout
Team WEEK 77
Jumping Jack Touchdown
Back
Bent Over Row
1 - Bend forward at your waist
with your knees slightly bent,
your back flat and holding
kettlebells with your arms
straight, palms facing in.
2 - Lift the kettlebells up to the
sides of your chest.
• Lower the kettlebells back to
a straight arm position,
keeping your back flat
throughout.
Sets Reps
1
2
Weight
Notes
Perform normal jumping jacks,
but squat and touch the
ground each time the legs
jump wide.
Weight
Notes
Weight
Notes
1
2
3
3
4
4
5
5
6
6
Mountain Climber
Abs
Front Squat
Legs
Sets Reps
Sets Reps Weight
Notes
1 - Stand upright holding a
• Support your body on your
kettlebell in both hands at your 1
toes and hands with your
upper chest with your feet
arms straight
2
shoulder-width apart.
1 - Bring one knee in toward
2 - Squat down, sending your
your chest, keeping the rest of
3
hips back, bending your
your body in the push up
knees, keeping the kettlebell
position.
4
at chest height.
2 - Straighten this leg and
3 - Push through your heels to 5
repeat on the other side.
return to the upright position,
• Keep your back flat and your
6
keeping your back flat
hips in line with your
throughout.
shoulders throughout.
This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
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 01/22/15 09:44PM
Page 3 of 6
My Charter Fitness TEAM Training Workout
Team WEEK 77
Shoulders
Kneeling Overhead Press
Biceps
Kneeling Curl
1 - Kneel upright on a BOSU
holding dumbbells with your
arms straight and your palms
facing forward.
2 - Raise the dumbbells up to
shoulder height, bending at
the elbows.
• Do not turn at the wrists,
finish with your palms facing
back.
Sets Reps
Weight
Notes
1
2
3
4
5
1 - Kneel on a BOSU holding
dumbbells at shoulder height
with your elbows bent and
your palms facing forward.
2 - Press the dumbbells
overhead, extending your
arms fully.
• Keep your back flat
throughout the movement.
Sets Reps
Notes
Weight
Notes
2
3
4
5
6
6
Abs
Mountain Climber
Triceps
Uni Kneel Extension
1 - Kneel upright on a BOSU
holding a dumbbell in one
hand behind your head with
your elbow bent.
2 - Raise the dumbbell up
overhead, extending your arm
fully, keeping your shoulder
steady throughout.
• Complete all reps on one
side before switching to the
other side.
Weight
1
Sets Reps
Weight
Notes
• Support your body on your
toes and hands with your
arms straight
2
1 - Bring one knee in toward
your chest, keeping the rest of
3
your body in the push up
position.
4
2 - Straighten this leg and
repeat on the other side.
5
• Keep your back flat and your
6
hips in line with your
shoulders throughout.
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
© 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 01/22/15 09:44PM
Page 4 of 6
My Charter Fitness TEAM Training Workout
Team WEEK 77
Abs
Toe Touch
Lower Back
Front Bridge to T
1 - Support your body off the
floor in the top of a push up,
resting on your toes and
hands with your arms straight.
2 - Raise one hand up toward
the ceiling while rotating your
body to the same side and
look up at your hand.
• Hold, then lower yourself
back to the floor and repeat,
twisting up to the other side.
• Alternate sides with each
rep.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
1 - Lie on your back with your
legs straight out slightly off the
floor and your arms overhead
holding dumbbells.
2 - At the same time raise the
dumbbells straight up over
your chest and your legs
straight up to 90 degrees at
your hips.
Equipment Sub: Med Ball,
Plate
Reps
Weight
Notes
Sets Reps
Weight
Notes
Abs
Combo
Pullover Leg Raise
1 - Lie on your back with your Sets
arms and legs straight up in
1
the air holding a dumbbell in
2
your hands.
2 - Reach the dumbbell
3
towards your toes, lifting your
head and shoulders off the
4
floor.
• Use your abdominal muscles 5
to pull you up and do not
6
throw yourself up.
• Lower back to the floor and
repeat.
Mountain
Equipment
Sub: Plate,Climber
Med
Ball
Sets Reps
• Support your body on your
toes and hands with your
arms straight
2
1 - Bring one knee in toward
your chest, keeping the rest of
3
your body in the push up
position.
4
2 - Straighten this leg and
repeat on the other side.
5
• Keep your back flat and your
6
hips in line with your
shoulders throughout.
This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
1
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 01/22/15 09:44PM
Page 5 of 6
My Charter Fitness TEAM Training Workout
Team WEEK 77
Sets Reps
Weight
Notes
1
2
3
4
1 - Start in a squat position
holding the handles between
your feet with your arms
straight.
2 - Stand upright, raising the
handles overhead with your
arms straight.
Sets Reps
Notes
Weight
Notes
2
3
4
5
6
6
1 - Stand upright, holding the Sets
handles out to the sides at
1
shoulder height with your
2
arms straight.
2 - Pull the handles together in
3
front to meet in the middle,
keeping your arms straight.
4
Weight
1
5
Mountain Climber
Abs
Chest
1 - Stand upright holding one
handle in both hands with your
arms straight out in front and
the tubing attached off to one
side.
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,
keeping your arms straight out
in front. Standing Fly
• Complete all reps on one
side before switching to the
other side.
Back
Extension
Legs
Lunge
Reps
Weight
Notes
• Support your body on your
toes and hands with your
arms straight
1 - Bring one knee in toward
your chest, keeping the rest of
your body in the push up
position.
2 - Straighten this leg and
repeat on the other side.
5
• Keep your back flat and your
6
hips in line with your
shoulders throughout.
This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
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 01/22/15 09:44PM
Page 6 of 6