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.
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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
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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.
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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
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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
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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