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My Charter Fitness TEAM Training Workout
TEAM Week 80
Cardio
High Knees
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
Weight
Notes
• Stand upright with your feet
together and your arms by
your sides.
1 - Run on the spot raising
your knees as high as
possible each step.
2 - Rapidly switch feet and
use your arms as if running.
Weight
Notes
Weight
Notes
1
2
3
4
5
5
6
6
Glutes
Stretch
Overhead Squat
Legs
Sets Reps
Sets Reps Weight
Notes
1 - Stand upright with your
• Sit on the floor with one leg
arms extended overhead
straight and the other bent
1
holding a small towel using a
with your foot crossed over to
2
wide grip and your feet
the outside of the straight leg.
shoulder-width apart
• Place your opposite elbow
3
2 - Lower your body toward
on the outside of the bent
the floor, bending at the hips
knee, turning your torso.
4
and knees, keeping your arms
1 - Gently pull your knee
overhead.
across your body with your
5
3 - Push through your feet to
elbow as you look to the other
6
return to the start position,
side.
keeping your back neutral/flat
• Perform on one side, then
and your arms
switch to the other side.
This PDF/printout
was overhead
generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
throughout.
Alternate sides with each 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 02/12/15 08:45PM
Page 1 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 80
Squat Curl & Press
Combo
Chest
Press
Sets Reps
1
2
3
4
5
6
Legs
Reverse Lunge
Weight
Notes
• Stand upright holding the
dumbbells by your sides with
your feet flat, shoulder-width
apart.
1 - Lower your body toward
the floor, sending your hips
back and down and bending
your knees.
2 - Stand back upright and
raise the dumbbells up to
shoulder height, bending at
the elbows.
3 - Press the dumbbells
Reverse
overhead,
extending Lunge
your
arms fully.
Sets Reps
Weight
Notes
1
2
3
4
5
6
Legs
1 - Support your body with
your hands in the handles,
elbows bent and your legs
straight out on your toes.
2 - Push up to a straight arm
position, keeping your back
flat and your hips in line with
your shoulders throughout.
• Lower your body back to the
start position and repeat.
Notes
1 - Lean back slightly standing Sets Reps Weight
1 - Lean back slightly standing Sets Reps Weight
on one foot, holding the
on one foot, holding the
1
1
handles at your chest with
handles at your chest with
2
2
your elbows bent and the
your elbows bent and the
other foot up behind.
other foot up behind.
3
3
2 - Squat back and down on
2 - Squat back and down on
the standing leg, lowering your
the standing leg, lowering your
4
4
body towards the floor with
body towards the floor with
your raised foot out behind,
your raised foot out behind,
5
5
keeping your back flat/neutral.
keeping your back flat/neutral.
6
6
3 - Push down through your
3 - Push down through your
standing foot to return to the
standing foot to return to the
upright position.
upright position.
This PDF/printout
was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
• Complete all reps on one
• Complete all reps on one
© 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
before
switching
the by PumpOne, PumpOne takes no responsibility for its contents. Thisside
switching
to thelaw and you are not
works of side
authorship
in this
PDF aretoowned
PDFbefore
is protected
by copyright
permittedother
to make
copies, reproduce or electronically post this PDF.
side.
other side.
Notes
printed 02/12/15 08:45PM
Page 2 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 80
Legs
Side Lunge
Legs
Side Lunge
1 - Stand upright with a BOSU
balance trainer to one side
and your arms by your sides.
2 - Step sideways onto the
BOSU, lowering your body
down and leaning your torso
slightly forward, keeping your
trailing leg straight.
3 - Push off the foot to return
to the start position.
• Complete all reps on one
side before switching to the
other side.
Sets Reps
Weight
1
2
3
4
5
6
Notes
1 - Stand upright with a BOSU
balance trainer to one side
and your arms by your sides.
2 - Step sideways onto the
BOSU, lowering your body
down and leaning your torso
slightly forward, keeping your
trailing leg straight.
3 - Push off the foot to return
to the start position.
• Complete all reps on one
side before switching to the
other side.
Weight
2
3
4
5
6
Front Bridge
Sets Reps Weight
Notes
Sets Reps Weight
1 - Stand upright with your
1 - Support your body with
feet together and arms by
your forearms on the BOSU
1
1
your sides.
and your toes on the floor with
2
1 - Jump up, splitting your feet 2
your legs straight.
and bringing your hands up in
• Hold, keeping your body
3
3
front to chest height.
straight, your back flat and
2 - Land in squat with your
your elbows directly below
4
4
feet wide, hips low and your
your shoulders.
hands at chest height.
5
5
3 - Immediately jump back up,
6
6
bringing your feet back
together and land in the
upright start
position.
This PDF/printout
was
generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
• Continue alternating jumping
© 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
and inineach
rep.are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not
works of out
authorship
this PDF
permitted to make copies, reproduce or electronically post this PDF.
Notes
1
Lower Back
Legs
In Out Squat Jump
Sets Reps
Notes
printed 02/12/15 08:45PM
Page 3 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 80
Biceps
Curl
Back
Kneeling Renegade Row
1 - Start in the top position of
a push up with your hands on
dumbbells.
2 - Raise one dumbbell up to
your shoulder, bending at the
elbow.
• Lower this dumbbell and
repeat on the other side.
• Alternate sides with each
rep.
Sets Reps
Weight
Notes
1
2
3
4
5
6
MB Knee Up-Right leg
Holding the medicine ball
overhead (angled left), thrust
the ball down diagonally, as
you lift your right leg. Repeat
for the minute interval.
Sets Reps
1
2
1 - Stand upright holding
dumbbells 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.
Equipment Sub: Barbell
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
MB Knee Up-Right leg
Weight
Notes
Holding the medicine ball
overhead (angled left), thrust
the ball down diagonally, as
you lift your right leg. Repeat
for the minute interval.
Sets Reps
1
2
3
3
4
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 02/12/15 08:45PM
Page 4 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 80
Abs
Feet Up Crunch
Full Body
High Pull
1 - Squat holding a kettlebell
in both hands between your
feet with your arms straight.
2 - Extend your hips and raise
the kettlebell up to just below
your chin, keeping your
elbows above your hands.
• Keep the kettlebell close to
your body.
Sets Reps
1
2
3
4
5
Weight
Notes
1 - Lie on your back with your
knees bent and feet raised,
holding a kettlebell in both
hands at chest level.
2 - Lift your head and
shoulders off the floor,
keeping your knees bent and
your legs steady.
• Lower your head and
shoulders and repeat.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Front Jumping Jacks
Cardio
Front to Lat Raise
Shoulders
Sets Reps
Notes
1 - Stand upright holding the Sets Reps Weight
• Stand upright with your feet
dumbbells in front with your
together and your arms by
1
arms straight and palms
your sides.
2
facing back.
1 - Jump up, splitting your feet
2 - Raise the dumbbells up in
front to back and
3
front to shoulder height
simultaneously swinging one
keeping your arms straight.
arm up in front to shoulder
4
3 - Open your arms outward to
height and the other arm back
the sides at shoulder height.
behind.
5
• Lower the dumbbells back
2 - Reverse the direction of
6
down to your thighs, keeping
the movement.
your back flat and arms
straight throughout.
This PDF/printout
was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
SUB: Plates
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 02/12/15 08:45PM
Page 5 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 80
Triceps
Modified Bench Dip
Lower Back
Back Extension
1 - Lie face down with your
chest on the ball, your arms
crossed over your upper chest
and your legs straight out
behind.
2 - Raise your chest up off the
ball coming to an upright
position.
• Do not to bounce up and
down on the ball as you
perform each rep.
Sets Reps
Weight
Notes
1
2
3
4
5
1 - Place your palms on a
bench behind you and your
heels on the floor with your
knees bent and arms straight.
2 - Bending at the elbows,
lower your body towards the
floor.
3 - Push up through your
palms to return to the start
position.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Bench Glute Bridge
Legs
Chest
Push Up
1 - Place your hands on floor
in front and your feet on the
ball behind with your chest
nearly touching floor.
2 - Push up until your arms
are straight, keeping your hips
in line with your shoulders.
• Lower back to where your
chest nearly touches the floor
and repeat.
Sets Reps
Sets Reps
1
2
3
4
5
Weight
Notes
1 - Lie on your back with your
knees bent and feet up on a
bench, placing your hands at
your sides.
2 - Raise your back and hips
off the floor, trying to make a
straight line from your knees
to your shoulders.
• Lower yourself back to the
floor and repeat.
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 02/12/15 08:45PM
Page 6 of 6