Download Report

My Charter Fitness TEAM Training Workout
Team wk 79
Stretch
Spiderman Lunge
Cardio
Jumping Jacks
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
1
2
3
4
5
Weight
Notes
1 - Start in the top position of
a push up with your arms
straight.
2 - Step one foot forward to
your hand, bending at the
knee.
• Perform on one side, then
switch to the other side.
Alternate sides with each rep.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Inchworm
Shoulders
Walking Push Up
Chest
Sets Reps
Sets Reps Weight
Notes
1 - Start in a low push up
1 - Start with your feet and
position with one hand directly 1
hands on the floor and your
under your shoulder and the
legs straight.
2
other slightly in front.
2,3 - Walk your hands out,
2 - Push up to a straight arm
lengthening your body out into
3
position and move the back
a push up position, going out
hand forward about 12 inches.
as far as you can with your
4
3,4 - Lower your body back to
hands in front of your
the start position and repeat
shoulders.
5
this time moving the other
4,5 - Walk your hands back in
6
hand forward in a walking
to start position.
motion.
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 02/06/15 12:10AM
Page 1 of 6
My Charter Fitness TEAM Training Workout
Team wk 79
Jumping Jacks
Cardio
Abs
Tuck
1 - Start in a straight body
position with your forearms on
the floor in front and your feet
looped through the handles.
2 - Pull your knees into your
chest.
• Return back out to the
straight 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
Cardio
Mountain Climber
Triceps
French Press
1 - Lean your body forward
with your hands in the handles
behind your head with your
elbows bent and your legs
straight out on your toes.
2 - Straighten your arms,
pressing the handles over
your head, keeping your
shoulders steady.
Weight
1
Sets Reps
1
2
3
4
5
Weight
Notes
1 - Support your body on your
toes and hands with one knee
bent and drawn up into your
chest and the other leg
straight out behind.
2 - Alternate jumping your feet
in and out, bringing your
knees into your chest each
time and keeping your hands
on the floor.
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 02/06/15 12:10AM
Page 2 of 6
My Charter Fitness TEAM Training Workout
Team wk 79
Shoulders
Vertical Toss
Shoulders
Push Press
1 - Stand upright holding the
kettlebells at shoulder height
with your elbows bent and
your and palms facing in.
2 - Bend your hips and knees
slightly and then quickly thrust
the kettlebells overhead,
extending your arms and legs
fully.
• Keep your back flat and
remain upright throughout the
movement.
Sets Reps
Weight
Notes
1
2
3
4
5
1 - Stand upright holding the
ball in both hands at shoulder
height.
• Dip slightly at the hips and
knees.
2 - Extend your legs and arms
fully as you throw the ball
straight up overhead.
• Catch and repeat.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Cardio
Toe Taps
Full Body
Overhead Swing
1 - Squat holding a kettlebell
in both hands between legs
with your arms straight.
2 - Thrust your hips forward
swinging the kettlebell out
and up directly overhead with
your arms straight.
• Allow the kettlebell to fall
forward, guiding it back down
along the same path and
repeat.
Sets Reps
Sets Reps
1
2
3
4
Weight
Notes
1 - Stand upright with one foot
on a ball in front and the other
foot on the floor with you
hands at your sides.
2 - Rapidly switch your feet,
alternating between tapping
the ball and floor in a running
motion.
Sets Reps
1
2
3
4
5
5
6
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 02/06/15 12:10AM
Page 3 of 6
My Charter Fitness TEAM Training Workout
Team wk 79
Chest
Pullover
Chest
Press
1 - Lie with your upper back
on the BOSU and your feet
flat, holding dumbbells at
shoulder level, elbows bent.
2 - Press the dumbbells up
until your arms are straight
over your chest.
• Lower the dumbbells back to
shoulder level, keeping your
hips in line with your
shoulders.
Sets Reps
1
2
3
4
5
6
Weight
Notes
1 - Lie with your upper back
on a BOSU and feet flat
holding one dumbbell in both
hands with your arms
extended up over your chest.
2 - Lower the dumbbell back
behind your head, keeping
your arms straight.
3 - Raise the dumbbell back
up over your chest, returning
to the start position.
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Squat Thrusts
Cardio
Lower Back
Quad Superman
Sets Reps
Notes
• Begin on all fours with both Sets Reps Weight
1 - Start in the top position of
knees and hands on a BOSU
a push up with your legs and
1
with your toes touching the
arms straight and your hands
2
floor.
on the floor.
1 - Raise one arm and the
2 - Jump your feet in, bringing
3
opposite leg straight up to
your knees to your chest while
shoulder height.
keeping your hands on the
4
2 - Slowly lower your arm and
floor.
leg and repeat with the other
3 - Jump your feet back out to
5
arm and leg.
a straight position.
6
• Take your time and be sure
to maintain your balance.
• Alternate was
sidesgenerated
with each using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
This PDF/printout
rep.
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 02/06/15 12:10AM
Page 4 of 6
My Charter Fitness TEAM Training Workout
Team wk 79
Legs
Lunge with Rotation
Chest
Incline Push Up to T
1 - Stand upright holding a
weight plate in both hands at
your midsection with your
elbows bent.
2 - Take a step forward
dropping your back knee
towards the floor and twisting
your torso to this side 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
Star Side Bridge
other side.
Equipment Sub: Dumbbell,
Med Ball
Sets Reps
Notes
1 - Support your body on your Sets Reps Weight
1 - Support your body on your
side on one knee and one
side on one knee and one
1
forearm with your other leg
forearm with your other leg
straight out and the other arm 2
straight out and the other arm
straight up overhead.
straight up overhead.
3
2 - Bend your top knee in
2 - Bend your top knee in
towards your chest and bring
towards your chest and bring
4
your top elbow down to meet
your top elbow down to meet
this knee.
this knee.
5
• Maintain your balance on
• Maintain your balance on
6
other knee and forearm.
other knee and forearm.
• Complete all reps on one
• Complete all reps on one
side beforewas
switching
to theusing Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
side before switching to the
This PDF/printout
generated
other side.
other side.
Sets Reps
Sets Reps
1
2
3
4
5
6
Knee In
Weight
Notes
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Knee In
Abs
Abs
1 - Support your body on your
toes and hands with your
elbows bent and your hands
up on a step or bar.
2 - Push up to a straight arm
position, then raise one hand
to the ceiling while rotating
your body to the same side.
• Lower your body back to the
start position and repeat
reaching up to the opposite
side.
• Alternate sides with each
Star Side Bridge
rep.
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 02/06/15 12:10AM
Page 5 of 6
My Charter Fitness TEAM Training Workout
Team wk 79
Back
Uni Standing Wide Row
1 - Bend forward at your waist
with your knees slightly bent
and your back flat, holding the
handles with your elbows bent
at 90 degrees.
2 - Straighten your arms back
and up, keeping your
shoulders steady and your
back flat.
Sets Reps
1
2
3
4
5
6
Back
Uni Standing Wide Row
Weight
Notes
1 - Stand upright holding the
handle in one hand with your
arm straight out in front, your
knees slightly bent and your
back flat.
2 - Pull the handle straight in
to your chest.
• Remain upright throughout
and do not sway back and
forth.
• Complete all reps on one
side before switching to the
other side.
Toe
Touch
Equipment
Sub:
Tubing
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Abs
Triceps
Kickback
Notes
1 - Stand upright holding the Sets Reps Weight
1 - Lie on your back with your
handle in one hand with your
arms and legs straight up in
1
arm straight out in front, your
the air.
2
knees slightly bent and your
2 - Reach your hands towards
back flat.
your toes, lifting your head
3
2 - Pull the handle straight in
and shoulders off the floor.
to your chest.
• Use your abdominal muscles
4
• Remain upright throughout
to pull you up and do not
and do not sway back and
throw yourself up.
5
forth.
6
• Complete all reps on one
side before switching to the
other side.was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
This PDF/printout
Equipment Sub: Tubing
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 02/06/15 12:10AM
Page 6 of 6