My Charter Fitness TEAM Training Workout Team WK 81 Stretch Leg Swing 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 Weight Notes 1 2 3 4 5 6 Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Windmill Stretch Spiderman Lunge 1 - Stand upright with your hands on your hips and one foot off the floor, slightly behind. 2 - Swing this leg up in front to hip height and then back behind to the start position. • Maintain your balance throughout all reps. • Perform on one side, then switch to the other side. 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. Sets Reps 1 2 Weight Notes With feet at least shoulder width apart, and arms open wide, alternate reaching right arm to left foot and left arm to right foot. 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 02/18/15 10:10PM Page 1 of 6 My Charter Fitness TEAM Training Workout Team WK 81 Legs Reverse Lunge Legs Reverse Lunge 1 - Lean back slightly standing on one foot, holding the handles at your chest with your elbows bent and the other foot up behind. 2 - Squat back and down on the standing leg, lowering your body towards the floor with your raised foot out behind, keeping your back flat/neutral. 3 - Push down through your standing foot to return to the upright position. Curl • Complete all reps on one side before switching to the other side. Sets Reps 1 - Lean back holding the handles with your arms fully extended, your feet flat and your palms facing up. 2 - Pull your body up to the handles, bending your elbows and curling your hands toward your shoulders. Sets Reps Weight Notes 1 - Lean back slightly standing on one foot, holding the handles at your chest with your elbows bent and the other foot up behind. 2 - Squat back and down on the standing leg, lowering your body towards the floor with your raised foot out behind, keeping your back flat/neutral. 3 - Push down through your standing foot to return to the upright position. Prisoner Squat • Complete all reps on one side before switching to the other side. Sets Reps 1 - Stand upright with your feet flat and shoulder-width apart and your hands at the 2 sides of your 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, 6 keeping your back flat, your head up and your hands at the sides of your head throughout This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. the movement. Sets Reps 1 2 3 4 5 Notes Weight Notes 2 3 4 5 6 Legs Biceps 6 Weight 1 1 Weight Notes 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 02/18/15 10:10PM Page 2 of 6 My Charter Fitness TEAM Training Workout Team WK 81 Legs Step Up Knee Drive Legs Goblet Squat Weight Notes 1 - Stand upright with one foot on a bench and your arms at your sides. 2 - Rapidly step up onto the bench by pushing down on your top foot and driving up with the knee of the opposite leg. • Step down onto the back foot and repeat, driving the knee up in front each rep. 1 - Stand upright with one foot on a bench and your arms at your sides. 2 - Rapidly step up onto the bench by pushing down on your top foot and driving up with the knee of the opposite leg. • Step down onto the back foot and repeat, driving the knee up in front each rep. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Box Jump Legs Reps Legs 1 - Stand upright holding one Sets dumbbell in both hands at 1 chest height with your feet flat, 2 shoulder-width apart. 2 - Lower your body toward 3 the floor, sending your hips back and down and bending 4 your knees. 3 - Push through your heels to 5 return to the start position, 6 keeping your back flat and head up throughout the movement. Step Knee Drive Equipment Sub:Up Plate, Kettlebell Sets Reps Weight Notes • Stand upright facing a box or step with your arms by your sides. 2 1 - Dip at the hips and knees into a semi-squat and jump 3 onto the box, driving up with your legs and arms. 4 2 - Land on the box with both feet and dip at the hips and 5 knees to absorb the impact. 6 3 - Jump backwards off the box and rapidly repeat. 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 02/18/15 10:10PM Page 3 of 6 My Charter Fitness TEAM Training Workout Team WK 81 Stationary Lunge to Bicep Curl Legs Deadlift 1 - Start in a squat position with your feet hip-width apart, your head up and your hips low holding kettlebells on the floor on either side of your feet. 2 - Stand up lifting the kettlebells, keeping your arms straight and your back flat. • Lower the kettlebells back to the floor, sending your hips back and down and bending your knees. Sets Reps Weight Notes 1 2 3 With one foot forward lunge down and Curl at the same time. Alternate for 5 reps each side, or try 30 per leg for more advanced. Sets Reps Notes Weight Notes 2 3 4 4 5 5 6 6 V-sit KB Press Back Bent Over Row Weight 1 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 3 4 Weight Notes Balance on the hip bones, by leaning back and lifting the legs off the ground. Straighten them if possible. Keeping chest lifted, press the kb up and away from the body. 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 02/18/15 10:10PM Page 4 of 6 My Charter Fitness TEAM Training Workout Team WK 81 Around the World MB Slam Starting with the MB outside of the right hip, with arms extended, swing the MB up and around overhead, and slam it on the floor on the left side. Catch it on the bounce and bring it back to the right side to repeat. 30 seconds each side. Sets Reps Weight Steering Wheel Notes 1 2 Holding a weight plate at arms length, shoulder height, rotate the plate back and forth like a steering wheel. Weight Notes Weight Notes 1 2 3 3 4 4 5 5 6 6 Legs Squat Toss Abs V-Up 1 - Lie on your back with your legs straight holding a ball overhead your arms straight. 2 - Raise your upper body and the ball off the floor while also lifting your legs straight up. • Try to touch the ball to your toes, keeping both your arms and legs straight. Equipment Sub: Plate, Dumbbell Sets Reps Sets Reps 1 2 3 4 5 Weight Notes 1 - Start in a squat position holding the ball at your upper chest, just below your chin. 2 - Pushing off your feet, extend your legs and arms and throw the ball up overhead. 3 - Catch and absorb the ball, lowering yourself into a squat and repeat the throw. 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 02/18/15 10:10PM Page 5 of 6 My Charter Fitness TEAM Training Workout Team WK 81 Side Lunge Hold Wide stance Lunge to one side and hold 5 sec Switch sides Repeat Front/Lateral Raise-Band Sets Reps Weight Notes 1 2 Place band under one foot, or both feet (more advanced). Alternate front raise with lateral raise. Sets Reps Notes 2 3 3 4 4 5 5 6 6 Wide Sit Up Cross Abs LEFT side plank/hip drop Weight 1 Sets On LEFT hand or forearm, press up to plank position (can 1 stagger feet for more support) Drop hip toward the floor, and 2 press back up 3 Repeat on LEFT side for full interval 4 Reps Weight Notes 1 - Lie on your back with your Sets Reps Weight legs straight out and open 1 wide, one arm straight up over your chest and the other hand 2 at the side of your head. 3 2 - Lift your upper body completely off the floor, 4 coming into a full upright position and reach the raised 5 5 arm towards the opposite foot. 6 6 • Lower back to the floor and repeat with the opposite arm, keeping your legs straight This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. throughout. © 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 02/18/15 10:10PM Page 6 of 6
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