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

printed 05/16/14 12:24PM

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 10

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

Decline Push Up

Che

st

Sets Reps Weight Notes

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6

1 - Support your body on yourtoes and hands with your feeton a step behind, elbows bentand your chest nearlytouching the floor.2 - Push up to a straight armposition.• Lower your body back to thestart position and repeat,keeping your back flat andhips in line with shouldersthroughout.

Squat Jump

Legs

Sets Reps Weight Notes

1

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4

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6

• Stand upright with your armsstraight by your sides.1 - Bend at the hips and kneesinto a semi-squat position,leaning your torso slightlyforward.2 - Push off your feet jumpstraight up.3 - Land in semi-squat toabsorb and repeat the jump.

Bent Over Row

Bac

k

Sets Reps Weight Notes

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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

Page 1 of 4

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

printed 05/16/14 12:24PM

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 10

Tuck

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

• Start on all fours with the ballbehind you.1 - Place your hands on thefloor in front and your feet onthe ball behind.2 - Drag the ball towards yourbody, bringing your knees intoyour chest.• Return to the straightposition.

Push Press

Sho

ulde

rs

Sets Reps Weight Notes

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6

• Stand upright holdingdumbbells at shoulder heightwith your elbows bent andpalms forward.1 - Bend your hips and kneesslightly.2 - Quickly thrust thedumbbells overhead,extending your arms and legs.• Keep your back flatthroughout the movement.Equipment Sub: Barbell

Front Squat

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Hold dumbbells at yourshoulders with your palms inand your feet shoulder-widthapart.2- Squat down, sending yourhips back, bending your kneesand keep the dumbbells atshoulder height.3 - Push through your heels toreturn to the start position,keeping your back flatthroughout.Equipment Sub: Barbell

Renegade Row

Bac

k

Sets Reps Weight Notes

1

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6

1 - Start in the top position ofa push up with your hands ondumbbells.2 - Raise one dumbbell up toyour shoulder, bending at theelbow.• Lower this dumbbell andrepeat on the other side.• Alternate sides with eachrep.Equipment Sub: Kettlebells

Page 2 of 4

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

printed 05/16/14 12:24PM

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 10

Reverse Crunch

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1- Lie on your back with yourlegs straight and your handsat your sides.2 - Bring your knees into yourchest with your legs bent,slightly rounding your lowerback at the top position.• Keep your upper body stablethroughout.• Slowly lower your legs backto a straight position to tapyour heels on the floor andrepeat.

Close Push Up

Tric

eps

Sets Reps Weight Notes

1

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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.

Mountain Climber

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

• Place your hands on a ballwith your arms straight andlegs straight out behind,resting on your toes.1 - Bring one knee in towardthe ball, keeping the rest ofyour body in the push upposition.2 - Straighten this leg andrepeat on the other side.• Keep your back flat and yourhips in line with yourshoulders throughout.

Sets Reps Weight Notes

1

2

3

4

5

6

Page 3 of 4

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

printed 05/16/14 12:24PM

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 10

End of Circuit x2

Sets Reps Weight Notes

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Page 4 of 4