legs back chin up my respire fitness workout…this pdf/printout was generated using respire...
TRANSCRIPT
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 10:30AM
# MikeFitCoach
My Respire Fitness Workout
© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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.
Bootcamp : Workout 1
Perform 12 reps of each exercise in a circuit, resting 60 secondsbetween circuits.Perform 3 full circuits.
Perform each exercise in the workout, one after another, andthen rest. This is one circuit.
Crossover Step Up
Legs
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Stand to the side of abench with your outside footon the bench across the otherleg, arms by your sides2 - Push down on top foot andstep up and laterally onto thebench.• Step down onto the insidefoot, keeping the outside footon the bench.• Complete all reps on oneside before switching to theother side.
Uni Squat
Legs
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Stand upright with one footslightly off the floor.2 - Slowly lower your bodydown towards the floor into asquat position, keeping yourback neutral/flat and one footoff the floor.3 - Push into your standingfoot to return to the startposition.• Complete all reps on oneside before switching to theother side.
Squat Thrusts
Car
dio
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Start in the top position ofa push up with your legs andarms straight and your handson the floor.2 - Jump your feet in, bringingyour knees to your chest whilekeeping your hands on thefloor.3 - Jump your feet back out toa straight position.
Chin Up
Bac
kSets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Hang from a bar overhead,using an underhanded gripwith your hands shoulder-width apart.2 - Pull your body up until yourchin reaches over the bar,bending at the elbows.• Lower back down, extendingyour arms fully.
Hanging Leg Raise
Abs
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Hang from a secure baroverhead with your arms andlegs straight.2 - Raise your legs straight upand out in front, making a 90degree angle at your hips.• Lower your legs and repeat,keeping your arms straightand not swinging back andforth.
V-Up
Abs
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Lie on your back with yourlegs straight and your armsstretched out overhead.2 - Raise your legs straight upwhile also lifting your upperbody off the floor and reachyour hands toward your feet,keeping both your arms andlegs straight.• Slowly lower your upperbody and legs back to thefloor and repeat, keeping thereps smooth.
Feet Up Bench Dip
Tric
eps
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1 - Place your palms on abench behind you and yourheels on a bench in front withyour legs and arms straight.2 - Lower your body towardthe floor, bending at theelbows.3 - Push up through yourpalms to return to the straightarm position.
Page 1 of 2
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 10:30AM
# MikeFitCoach
My Respire Fitness Workout
© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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.
Bootcamp : Workout 1
Spiderman Push Up
Che
st
Sets Reps Weight Notes
1 12
2 12
3 12
4
5
6
1- Start in the top position of apush up with your armsstraight.2 - Bend your elbows andlower your body towards thefloor while also bending oneknee and bringing it to yourelbow with your foot off thefloor.3 - Push back up to the topposition and repeat with theother leg to the other elbow.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.
Page 2 of 2