My Charter Fitness TEAM Training Workout TEAM wk 63 Lunge to T

My Charter Fitness TEAM Training Workout
TEAM wk 63
Combo
Lunge to T
Combo
Downward Dog Leg Lift
1 - Come into a downward
dog position with your hands
on the floor in front with your
legs straight.
2 - Raise one leg straight up
behind you, pointing your heel
towards the ceiling and look
down towards the floor.
• Alternate sides with each
rep.
Sets Reps
1
2
3
4
5
6
Weight
Notes
1 - Stand upright with your
arms by your sides.
2 - Step one foot forward into
a lunge and touch the same
side hand down to the floor.
3 - Raise your other hand up
towards the ceiling while
rotating your body to the same
side and look up at your hand.
• Perform on one side, then
switch to the other side.
Alternate sides with each rep.
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Flutter Kicks
Abs
Legs
Glute Kickback
Sets Reps
Sets Reps Weight
Notes
1 - Begin on all fours with
• Lie on your back with legs
knees and hands on the floor. 1
straight out in front, slightly off
2 - Kick one leg back and up
the floor and your arms by
2
with a 90 degree angle at the
your sides.
knee, pushing your foot
1 - Raise one leg straight up
3
towards the ceiling.
about 12 inches off the floor.
• Lower it back down, bringing
2 - Raise the other leg up
4
the knee towards your chest
about 24 inches off the floor.
again and repeat.
3 - Continue raising your legs
5
• Complete all reps on one
in scissor-like movements until
6
side before switching to the
they are straight up.
other side.
• Reverse the direction,
lowering your legs in scissorThis PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
like movements and repeat.
Sets Reps
1
2
3
4
5
6
© 2014 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
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Page 1 of 6
My Charter Fitness TEAM Training Workout
TEAM wk 63
Shoulders
Hi-Lo Rear Delt Row
Shoulders
I Row
1 - From an upright position,
lean back holding the handles
with your arms fully extended
out in front, your feet flat and
your palms facing in.
2 - Pull the handles up
overhead with your arms
straight, coming upright to
form an I.
Sets Reps
Weight
Notes
1
1 - Lean back holding the
handles with your arms fully
extended up in front.
2
Weight
Notes
Weight
Notes
1
2
2 - Pull one handle up and
back and the other down and
back to the sides with your
arms straight.
3
4
5
3
4
5
3 - Return back to the start
postion and repeat, switching
the direction of your arms.
6
6
Shoulders
Corkscrew
Shoulders
Wide Overhead Raise
1 - Lean back holding the
handles with your arms fully
extended, your feet flat and
your palms facing down.
2 - Pull the handles overhead
with your arms straight and
hands wide.
Sets Reps
Sets Reps
Weight
Notes
1 - Stand upright holding a
weight plate in both hands at
your thighs with your arms
2
straight.
2 - Raise the plate up in front
3
and over one shoulder,
twisting your upper body to
4
that side.
• Return to the down position
5
and repeat on the other side.
6
• Alternate sides with each
rep.
Equipment Sub: Dumbbell,
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Kettlebell
1
Sets Reps
1
2
3
4
5
6
© 2014 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 10/16/14 02:11PM
Page 2 of 6
My Charter Fitness TEAM Training Workout
TEAM wk 63
Lunge Curl & Press
Sets Reps
Weight
Notes
1
2
3
4
5
1 - Hold a barbell
underhanded with your arms
straight and your elbows
resting on the support pad.
2 - Raise the barbell up to
shoulder height, bending at
the elbows.
• Keep your shoulders steady
as you raise the barbell.
Equipment Sub: Dumbbells
1 - Stand upright holding
dumbbells overhead with your
arms straight.
2 - Step forward, dropping
your back knee towards the
floor and raise the dumbbells
up to your shoulders, bending
at the elbows.
3 - Push off front leg to step
forward and press the
dumbbells overhead.
• Lower the dumbbells back
down to your sides and
repeat. Bridge to Plank
• Complete all reps on one
side before switching to the
other side.
Sets Reps
1 - Raise your body off the
floor, resting on your toes and
forearms.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Lower Back
6
Biceps
• Stand upright holding
dumbbells with your arms
straight by your sides with
palms facing in.
1 - Raise one dumbbell up
and across to your opposite
shoulder, bending at the
elbow.
2 - Lower this dumbbell then
lift the other dumbbell to the
other shoulder.
• Perform one rep on one
side, then switch to the other
Preacher
Curl
side. Alternate
sides with
each
rep.
Combo
Biceps
Cross Body Curl
Sets Reps
Weight
1
Notes
2
3
4
1
2
2, 3 - Straighten your arms,
one at a time, coming up into
the top of a push up position
and hold briefly.
3
4
5
5
4, 5 - Lower yourself back to
6
6
your forearms, one arm at a
time.
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• Repeat, alternating sides
© 2014 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
with
rep. by copyright law and you are not
works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This
PDFeach
is protected
permitted to make copies, reproduce or electronically post this PDF.
printed 10/16/14 02:11PM
Page 3 of 6
My Charter Fitness TEAM Training Workout
TEAM wk 63
Triceps
Kickback
Triceps
Reverse Grip Pushdown
1 - Stand upright holding a
handle in both hands at chest
level underhanded with your
elbows bent.
2 - Pull the handles down, fully
extending your arms and
keeping your shoulders
steady.
• Your hands should finish at
the top of your thighs in the
downward position.
Equipment Sub: Tubing
Sets Reps
Weight
Notes
1
2
3
4
5
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.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Legs
Alternating Step Up
Triceps
Bench Dip
1 - Place your palms on a
bench behind you and your
heels on the floor with your
legs and arms straight.
2 - Lower your body toward
the floor, bending at the
elbows.
3 - Push up through your
palms to return to the start
position.
Sets Reps
Sets Reps
1
2
3
4
5
Weight
Notes
1 - Stand upright with one foot
on a step with your arms at
your sides.
2 - Push off the top foot and
drive up with your arms,
coming up off the step and
switching your feet in the air.
3 - Land with the other foot on
the step.
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.
© 2014 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 10/16/14 02:11PM
Page 4 of 6
My Charter Fitness TEAM Training Workout
TEAM wk 63
Abs
Toe Touch
Abs
Lying Leg Raise
1- Lie on your back with your
legs straight and your hands
by your sides.
2 - Raise your legs straight up,
slightly lifting your lower back
off the floor.
• Slowly lower your legs to tap
your heels on the floor and
repeat.
• Keep your upper body stable
and your legs straight
throughout the movement.
Sets Reps
Weight
Notes
1
2
3
4
5
1 - Lie on your back with your
arms and legs straight up in
the air.
2 - Reach your hands towards
your toes, lifting your head
and shoulders off the floor.
• Use your abdominal muscles
to pull you up and do not
throw yourself up.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Burpee Push Up
Lower Back
Chest
Back Extension
1 - Lie face down with your
midsection on a BOSU, your
hands at the sides of your
head and your legs straight
out behind.
2 - Raise your head and chest
up, arching your back slightly.
• Lower back to the start
position and repeat.
Sets Reps
Sets Reps
Weight
Notes
1 - Squat with your hands on
the base of an upside down
BOSU in front.
2
2 - Jump your feet out straight
in the top of a push up
3
position.
3 - Lower your chest down
4
toward the BOSU, bending at
the elbows.
5
• Push back up to a straight
6
arm position and jump your
feet back in to the start
position.
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
© 2014 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 10/16/14 02:11PM
Page 5 of 6
My Charter Fitness TEAM Training Workout
TEAM wk 63
Speed Squat
Cardio
Abs
Mountain Climber
• Support your body on your
toes and hands with your
arms straight
1 - Bring one knee in toward
your chest, keeping the rest of
your body in the push up
position.
2 - Straighten this leg and
repeat on the other side.
• Keep your back flat and your
hips in line with your
shoulders throughout.
Sets Reps
Weight
Notes
1
2
3
4
5
6
1 - Stand upright with your
feet flat, shoulder-width apart
and your arms down your
sides.
2 - Rapidly lower your body
toward the floor, pushing your
hips back and down, bending
your knees and raising your
arms straight up in front to
shoulder height.
3 - Quickly return to the top
position and repeat.
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.
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Cardio
Jumping Jacks
Shoulders
Vertical Toss
Sets Reps
Sets Reps
1
2
3
4
5
Weight
Notes
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.
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.
© 2014 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 10/16/14 02:11PM
Page 6 of 6