This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/29/14 11:58AM

Virginia Chere Lucett

Your Industrial Fitness Workout

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works ofauthorship 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 tomake copies, reproduce or electronically post this PDF.

Beachin' Workout - Day 18

Perform each exercise in a circuit for 1 minute each.Perform 1 full circuit.

Squat

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holdingdumbbells by your sides withyour feet flat, shoulder-widthapart.2 - Lower your body towardthe floor, sending your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the start position.• Keep your back flat andhead up throughout themovement.Equipment Sub: Plates,Kettlebells

Bent Over Row

Bac

k

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Bend forward at your waistwith your knees slightly bentand your back flat whileholding dumbbells with yourarms straight and palmsfacing in.2 - Lift the dumbbells up to thesides of your chest.• Lower the dumbbells back toa straight arm position,keeping your back flatthroughout.Equipment Sub: Barbell,Plates

Overhead Press

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holdingdumbbells at shoulder heightwith your elbows bent andyour palms facing forward.2 - Press the dumbbellsoverhead, extending yourarms fully.• Keep your back flatthroughout the movement.Equipment Sub: Barbell

Page 1 of 4

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/29/14 11:58AM

Virginia Chere Lucett

Your Industrial Fitness Workout

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works ofauthorship 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 tomake copies, reproduce or electronically post this PDF.

Beachin' Workout - Day 18

Reciprocal Twisting Curl

Bic

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding onedumbbell with your armstraight by your side, palm inand the other at your shoulderwith your elbow bent and palmback.2 - Raise the dumbbell up toshoulder height, bending yourelbow and lower the otherdown to your side with yourarm straight, turning at bothwrists.• Both dumbbells should bemoving at the same time, butin opposite directions.Equipment Sub: Kettlebells

Close Push Up

Tric

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Support your body on yourtoes and hands with yourhands touching each other inthe middle under your chestand your elbows bent.2 - Push up to a straight armposition.• Lower your body back to thestart position, keep your backflat and your hips in line withyour shoulders throughout.

Step Up Balance

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright with one footon a step or bench with yourarms at your sides.2 - Step up onto the bench bypushing down on your frontfoot and raise your other legup with a 90 degree angle atthe knee.• Step down off the benchonto the back foot and repeat.• Complete all reps on oneside before switching to theother side.

Sit Up

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back with yourknees bent and feet flatplacing your hands to thesides of your head.2 - Lift your upper bodycompletely off the floor,bringing your chest to yourknees.• Keep your feet flat andknees bent and do not pullyour head up with your handsor throw yourself up off thefloor.• Lower your upper body backto the floor and repeat. Page 2 of 4

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/29/14 11:58AM

Virginia Chere Lucett

Your Industrial Fitness Workout

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works ofauthorship 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 tomake copies, reproduce or electronically post this PDF.

Beachin' Workout - Day 18

Quad Superman

Low

er B

ack

Sets Reps Weight Notes

1

2

3

4

5

6

• Begin on all fours with bothknees and hands on the floor.1 - Raise one arm and theopposite leg straight up toshoulder height.2 - Slowly lower your arm andleg and repeat with the otherarm and leg.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.

Flat Fly

Che

st

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back holdingdumbbells up over your chestwith your arms straight.2 - Lower the dumbbells outand away from your body anddown to shoulder level.3 - Raise the dumbbells backup over your chest, keepingyour arms straight throughout.Equipment Sub: Plates

Rear Delt Row

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit on a bench bentforward at the waist holdingdumbbells behind your calveswith your arms straight.2 - Raise the dumbbells upand outward to the sides toshoulder height, keeping yourarms straight or with a slightbend at the elbows.• Keep your upper body stablethroughout.Equipment Sub: Plates

Hammer Curl

Bic

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright holdingdumbbells with your armsextended by your sides andyour palms facing in.2 - Raise the dumbbells up toshoulder level, bending at theelbows.• Keep your shoulders steadyand do not turn at your wristsas you raise the dumbbells.

Page 3 of 4

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 05/29/14 11:58AM

Virginia Chere Lucett

Your Industrial Fitness Workout

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works ofauthorship 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 tomake copies, reproduce or electronically post this PDF.

Beachin' Workout - Day 18

Bench Dip

Tric

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Place your palms on abench behind you and yourheels on the floor with yourlegs and arms straight.2 - Lower your body towardthe floor, bending at theelbows.3 - Push up through yourpalms to return to the startposition.

Calf Raise

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand on your toes on theedge of a step with dumbbellsat your sides.1 - Drop your heels down asfar as you can.2 - Raise your heels comingup onto your toes again ashigh as you can.Equipment Sub: Plates,Kettlebells

Pullover Leg Raise

Com

bo

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back with yourlegs straight out slightly off thefloor and your arms overheadholding dumbbells.2 - At the same time raise thedumbbells straight up overyour chest and your legsstraight up to 90 degrees atyour hips.Equipment Sub: Med Ball,Plate

Torso Twist

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

• Stand upright facing to thefront holding a dumbbell inboth hands with your armsextended out in front atshoulder height.1 - Twist your body to oneside, turning your head,shoulders and hips andmoving your feet.2 - Twist back to the oppositeside, allowing your hips andfeet to move.Equipment Sub: Med Ball,Plate

Page 4 of 4