My Charter Fitness TEAM Training Workout TEAM Week 68 Seal Jacks Steam Engine

My Charter Fitness TEAM Training Workout
TEAM Week 68
Cardio
Steam Engine
Cardio
Seal Jacks
1 - Stand upright with your
feet together and your arms
straight out in front at shoulder
height.
2 - Jump up, splitting your feet
out to the sides and opening
your arms out to the sides.
3 - Land with your feet about
shoulder width apart and your
arms outstretched at shoulder
height.
• Jump back in to the start
position and rapidly repeat.
Sets Reps
Weight
Notes
1
2
3
4
5
6
• Stand upright with your
hands at the sides of your
head.
1 - Raise one knee as high as
possible and lower the
opposite elbow to meet it,
twisting your torso to this side.
2 - Switch sides, raising the
other knee and lowering the
opposite elbow, again twisting
the torso to this side.
• Continue rapidly alternating
sides.
1 - Support your body on your
toes and hands with your
knees bent and drawn up into
your chest.
2 - Step one foot out to the
side with your leg straight,
keeping your hands on the
floor.
3 - Step back to the center
and switch sides.
• Alternate sides rapidly.
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Legs
Single Leg Stretch
Cardio
Lateral Mountain Climber
Sets Reps
Sets Reps
Weight
Notes
1• Lie on your back with your
legs straight out in front.
1 - Bring one knee to your
2
chest, placing your hands on
your shin, gently pulling your
3
knee in further and lengthen
the other leg straight up at 45
4
degrees.
2 - Switch legs and hands,
5
pulling the other knee in.
6
• Perform on one side, then
switch to the other side.
Alternate sides with each rep.
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 11/20/14 07:01PM
Page 1 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 68
Legs
Pulse Squat
Legs
Front Squat
1 - Stand upright holding a
kettlebell in both hands at your
upper chest with your feet
shoulder-width apart.
2 - Squat down, sending your
hips back, bending your
knees, keeping the kettlebell
at chest height.
3 - Push through your heels to
return to the upright position,
keeping your back flat
throughout.
Sets Reps
Weight
Notes
1
2
3
4
5
6
KB Bridge Press
With hips pressed up to bridge
position, do a 2-arm chest
press with the kettlebells
resting on the back of the
wrists.
Sets Reps
1
2
Weight
Notes
1 - Stand upright with your
feet flat, shoulder-width apart
and your arms down your
sides.
2 - Lower your body toward
the floor, pushing your hips
back and down and bending
your knees.
3,4 - Raise your hips, coming
up about 6-8 inches, then
lower back to the bottom
position in a pulsing motion.
5 - Push through your heels to
Ball Squat
return to 5-sec
the top position,
keeping your back flat and
looking straight ahead
throughout the movement.
Sets Reps
Just a like a regular ball squat,
against the wall, but hold the
squat for 5 seconds. Power
up, and go right back into the
squat.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
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.
© 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 11/20/14 07:01PM
Page 2 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 68
Band Lat Pulldown
Back
Wide Row
1 - Lean back holding the
handles with your arms fully
extended, your feet flat and
your palms facing down.
2 - Pull your chest up to the
handles, bending your elbows.
Sets Reps
Weight
Notes
1
2
3
4
Grip tube part of band, not
handles.
With arms extended
overhead, there should be no
slack in the band.
Squeeze the back and pull
down, arms wide.
Return to start, under control.
Weight
Notes
Weight
Notes
1
2
3
4
5
5
6
6
Legs
Alt Split Squat Jump
Shoulders
Rear Delt Row
1 - Lean back holding the
handles with your arms fully
extended, your feet flat and
your palms facing in.
2 - Pull the handles outward to
the sides at shoulder height
with your arms straight.
Sets Reps
Sets Reps
Weight
Notes
• Stand upright with your feet
split front to back with your
arms at your sides.
2
1 - Bend at the hips and
knees, leaning your torso
3
slightly forward with your
weight on the front leg.
4
2 - Push off the front foot and
jump up off the floor, reaching
5
your hands overhead and
6
switching your feet in midair.
3 - Land in a split squat with
the other foot in front and
This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
repeat quickly.
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 11/20/14 07:01PM
Page 3 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 68
Steering Wheel
Chest
Crossover Push Up
Sets Reps
1
2
Weight
Notes
Holding a weight plate at arms
length, shoulder height, rotate
the plate back and forth like a
steering wheel.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
3
4
4
5
5
6
6
High Knees
Cardio
Legs
1 - Support your body on your
hands and toes with your
elbows bent and your chest
nearly touching the floor and
one hand on a marker.
2 - Rapidly push up off the
floor and to one side with your
hands.
3 - Land back on the floor,
lowering your chest back
down with the other hand on
the marker.
• Immediately push up and
Squat
back to the
other to
sidePress
again.
Sets Reps Weight
Notes
1 - Stand upright holding a
• Stand upright with your feet
weight plate in both hands at
together and your arms by
1
chest height with your elbows
your sides.
2
bent.
1 - Run on the spot raising
2 - Bend at the hips and
your knees as high as
3
knees, lowering into a squat
possible each step.
with the plate still at chest
2 - Rapidly switch feet and
4
height.
use your arms as if running.
3 - Thrust up, coming back
5
upright and press the plate
6
overhead, extending your
arms fully.
Equipmentwas
Sub:generated
Dumbbell,using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
This PDF/printout
Med Ball
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 11/20/14 07:01PM
Page 4 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 68
Flat Fly
Combo
Chest
Close to French Press
Sets Reps
Weight
Notes
1
2
3
4
5
6
1 - Lie with your upper back
and shoulders on the BOSU
holding dumbbells up over
your chest with your arms
straight over your chest and
your feet flat.
2 - Lower the dumbbells out
and away from your body and
down to shoulder level.
3 - Raise the dumbbells back
up over your chest, keeping
your arms straight throughout.
Sets Reps
Weight
Notes
1
2
3
4
5
6
Jumping Jack Touchdown
Biceps
1 - Lie on a bench with the
dumbbells at shoulder level
with your palms facing in and
your elbows bent.
2 - Press the dumbbells up
until your arms are straight up
over your chest with your
palms still facing in.
3 - Bend at the elbows,
lowering the dumbbells down
to the sides of your head.
4 - Straighten your arms,
raising the dumbbells back up
Curlyour chest.
straight over
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.
Sets Reps
1
2
Weight
Notes
Perform normal jumping jacks,
but squat and touch the
ground each time the legs
jump wide.
Sets Reps
Weight
Notes
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.
© 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 11/20/14 07:01PM
Page 5 of 6
My Charter Fitness TEAM Training Workout
TEAM Week 68
Sets Reps
1
2
3
4
5
6
Weight
Notes
1 - Lie on your back with your
legs straight and your hands
clasped over your midsection.
2 - Raise your legs and upper
body up slightly to where only
your buttocks are touching the
floor.
• Hold briefly then slowly lower
your body back to the floor
and repeat, keeping the reps
smooth.
Crunch
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Flutter Kicks
Pilates
Abs
• Lie on your back with legs
straight out in front, slightly off
the floor and your arms by
your sides.
1 - Raise one leg straight up
about 12 inches off the floor.
2 - Raise the other leg up
about 24 inches off the floor.
3 - Continue raising your legs
in scissor-like movements until
they are straight up.
• Reverse the direction,
lowering your legs in scissorLeg Up
like movements
andTwisting
repeat.
Abs
Hollow Hold
Abs
Flutter Kicks
Notes
1 - Lie on your back with your Sets Reps Weight
1 - Lie on one side propping
legs straight up, placing your
your head up on one hand
1
hands to the sides of your
with your legs straight, feet
2
head.
together and slightly raised off
2 - Lift your head and
the mat.
3
shoulders off the floor and
2 - Kick your legs forward and
twist your torso to one side,
backward in a walking motion,
4
bringing your elbow towards
keeping your feet off the floor.
the opposite knee.
5
• Lower your head and
shoulders then repeat, twisting 6
to the other side.
• 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
© 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 11/20/14 07:01PM
Page 6 of 6