My Charter Fitness TEAM Training Workout TEAM Week 78 Abs Standing Side Crunch Legs Lunge to Reverse Lunge Sets Reps 1 - Stand upright with your arms by your sides. 1 2 - Take a step forward, 2 dropping your back knee to the floor and leaning your torso slightly forward with your 3 weight on your front leg. 4 3 - Push off your front foot and step backward with this leg, 5 dropping your knee towards 6 the floor with your weight on your front leg. • Push off your front foot to Abduction return to Quad the startHip position. • Complete all reps on one side before switching to the other side. Weight Sets Reps Weight Notes Weight Notes Weight Notes 1 2 3 4 5 Abs Lower Body Twist Notes 1 - Lie on your back with your knees bent and feet raised, placing your hands at your 2 sides. 2 - Roll your legs to one side 3 touching your knee to the floor. 4 • Roll your legs to the opposite side to touch, keeping your 5 knees bent and your upper 6 body stable throughout. • 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 6 Legs 1 - Kneel on all fours with both knees and hands on the floor. 2 - Raise one leg up and out to the side, keeping your knee bent and moving from the hip. • Hold briefly, then lower and repeat. • Complete all reps on one side before switching to the other side. 1 - Stand upright with one arm raised overhead and the same side foot out to the side. 2 - Lower your elbow as you also raise the same side knee up to meet in the middle. • Complete all reps on one side before switching to the 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 01/29/15 05:47PM Page 1 of 6 My Charter Fitness TEAM Training Workout TEAM Week 78 Ice Skater Sets Reps 1 2 3 4 5 6 Weight Notes 1 - Start in a semi-squat with one leg stretched out to the side. 2 - Push off your front leg, jumping to the other side and switching your other leg out to the side. • Use arms in a swinging motion • Alternate sides with each rep. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Ice Skater Cardio Legs 1 - Lean back slightly holding the handles with your arms extended in front and palms facing in. 2 - Step to one side, lowering your body down towards the floor, bending your elbows. • Keep your trailing leg straight. 3 - Push off your outside leg to return to the start position. • Complete all reps on one side before switching to the Side Lunge other side. Cardio Legs Side Lunge Notes 1 - Lean back slightly holding Sets Reps Weight 1 - Start in a semi-squat with the handles with your arms one leg stretched out to the 1 extended in front and palms side. 2 facing in. 2 - Push off your front leg, 2 - Step to one side, lowering jumping to the other side and 3 your body down towards the switching your other leg out to floor, bending your elbows. the side. 4 • Keep your trailing leg • Use arms in a swinging straight. motion 5 3 - Push off your outside leg to • Alternate sides with each 6 return to the start position. rep. • Complete all reps on one side beforewas switching to theusing Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. 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 01/29/15 05:47PM Page 2 of 6 My Charter Fitness TEAM Training Workout TEAM Week 78 Biceps Curl Legs Squat 1 - Stand upright on the BOSU with your arms by your sides. 2 - Lower your body toward the floor, bending at the hips and knees, keeping your back flat. 3 - Push through your heels to return up to start position. Sets Reps Weight Notes 1 2 3 4 5 1 - Stand upright on the BOSU holding dumbbells at your thighs with your arms straight and your palms facing out 2 - Raise the dumbbells up to shoulder height, bending at the elbows. • Do not turn at the wrists, finish with your palms facing back. 6 Sets Reps 1 2 Weight Notes Weight Notes 1 2 3 4 5 6 BOSU Burpee & Shoot Ball side down Start in plank position on Bosu Perform burpee, but pick up Bosu when you stand up Press Bosu overhead Return to floor & repeat Sets Reps Bosu Tricep Extension Weight Notes Sets Stand on the Bosu Hold one dumbbell and extend 1 arms overhead 2 3 3 4 4 5 5 6 6 Reps 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 01/29/15 05:47PM Page 3 of 6 My Charter Fitness TEAM Training Workout TEAM Week 78 Sets Reps 1 2 3 4 5 Weight Notes 1 - Stand upright holding one kettlebell in both hands in front with your arms straight. 2 - Raise the kettlebell up to just below your chin, keeping your elbows above your hands. • Keep the kettlebell close to your body. 6 Sets Reps Weight Notes 1 2 3 4 5 6 Lunge Pass Legs Triceps 1 - Suport your body in the top of a push up position with a kettlebell to the outside of one arm. 2 - Reach your opposite hand under your body to grab the kettlebell while maintaining the plank position. 3 - Lift the kettlebell under your body and across to the opposite side. • Repeat using the other hand, lifting the kettlebell back to the Kickback original side. • Alternate sides with each rep. Shoulders Upright Row Full Body Plank Pull Thru Notes Sets Reps Weight 1 - Bend forward at your waist Sets Reps Weight 1 - Stand upright holding a with your knees slightly bent kettlebell in one hand by your 1 1 and your back flat holding a side with arm straight. 2 2 kettlebell in one hand with 2 - Take a step forward with your elbow bent at 90 the opposite leg, dropping 3 3 degrees. your back knee down and 2 - Straighten your arm back leaning your torso slightly. 4 4 and up, keeping your shoulder 3 - Pass the kettlebell behind steady and your back flat. your forward foot to your other 5 5 • Complete all reps on one hand. 6 6 side before switching to the 4 - Push off your front foot to other side. step back to the upright position with the kettlebell in This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. the other hand. © 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 • Alternate sidesbywith each 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 copyright permitted to make copies, reproduce or electronically post this PDF. rep. Notes printed 01/29/15 05:47PM Page 4 of 6 My Charter Fitness TEAM Training Workout TEAM Week 78 Stiff Arm Lat Pulldown Back Lateral Band Walk PUt both feet on the band Beginner - hold handles at your sides Intermediate - Cross the handles and hold them at hip height Advanced - Cross handesl and hold them at should height like an upright row Take a few steps in either direction keeping tension on the band 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 Lateral Jump Legs Chest Standing Press 1 - Stand upright with your feet slightly split holding the handles at shoulder height with your elbows bent. 2 - Press the handles straight out in front until your arms are fully extended. Sets Reps Sets Reps 1 2 3 4 5 6 Weight Notes • Stand upright with your arms straight by your sides. 1 - Bend at the hips and knees into a semi squat position leaning your torso slightly forward. 2 - Push off your feet and jump laterally to one side. 3 - Land in semi squat and repeat the jump back to the other side. 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 01/29/15 05:47PM Page 5 of 6 My Charter Fitness TEAM Training Workout TEAM Week 78 Notes 1 - Lie on your back holding a med ball over one shoulder with your arms straight. 2 - Lift your upper body up off the floor, coming into a full upright position and bring the ball to the middle between your legs. 3 - Lower your body and the ball back down to the floor and over the opposite shoulder. • Alternate sides with each rep. Incline Mountain Equipment Sub: Plate, Dumbbell Sets Reps Weight 2 3 4 5 6 Climber Notes Sets Reps Weight 1 - Support your body on your Sets Reps Weight • Support your body on your toes with one hand on a ball toes with your hands on a step 1 1 and the other on the floor, and your arms straight 2 2 elbows bent and your chest 1 - Bring one knee in toward nearly touching the ball. your chest keeping the rest of 3 2,3 - Push up to a straight arm 3 your body in the push up position and roll the ball position. 4 4 across to your other hand. 2 - Jump this leg back out and 4 - Place your other hand on the other leg in. 5 5 the ball and lower your body • Alternate jumping your feet 6 back to the floor. in and out, keeping your back 6 • Perform one rep on one flat throughout. side, then switch to the other This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. side. Alternate sides with each © 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 rep. 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. Notes 1 Cardio Weight Chest Sets Reps 1 - Stand upright with a ball between your knees and your 1 hands at the sides of your 2 head. 2 - Lower your body toward 3 the floor, pushing your hips back and down and bending 4 your knees. 3 - Push through your heels to 5 return to the top position, keeping your back flat, the ball 6 between your knees and your hands at the sides of your Moving Ball Push Up head throughout. Abs Diagonal Sit Up Legs Squat Notes printed 01/29/15 05:47PM Page 6 of 6
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