This PDF/printout was generated by FitnessBuilder. Download FitnessBuilder from the iTunes App Store to your iPhone, iPod touch or iPad.printed 09/22/11 04:50PM

My FitnessBuilder Workout

© 2011 PumpOne, LLC Notice: This PDF was created and prepared by and sent by them to you. While the copyright to some or all of the works of authorship in this PDFare 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, reproduceor electronically post this PDF. If you would like to publish PumpOne PDFs. you may obtain a license at http://www.PumpOne.com/pdf.

20 Minute Circuit: Workout 1

Power through 20 exercises in 1 minute bursts to develop yourstrength, endurance and aerobic capacity while torching belly fat. Perform each exercise in a circuit for 1 minute each.

Perform 1 full circuit.

Run

Car

dio

• Run in an upright position, swinging your arms by your sides.• Concentrate on both your stride length and your stridefrequency.• You hand should swing up to about shoulder height in front andback down to your hip.

Sandbag Squat

Legs

1 - Stand upright holding one dumbbell in both hands at chestheight with your feet flat, shoulder-width apart.2 - Lower your body toward the floor, sending your hips back anddown and bending your knees.3 - Push through your heels to return to the start position, keepingyour back flat and head up throughout the movement.Equipment Sub: Plate, Kettlebell

Reciprocal Bench Press

Che

st

1 - Lie on a bench with one dumbbell at shoulder level with yourelbow bent and the other up over your chest with your armstraight.2 - Press one dumbbell up until your arm is straight whilelowering the other to shoulder level.• Both dumbbells should be moving at the same time, but inopposite directions.Equipment Sub: Kettlebells

Upright Row

Sho

ulde

rs

1 - Stand upright holding the dumbbells at your thighs with yourarms straight and palms facing back.2 - Raise the dumbbells up to just below your chin, keeping yourelbows above your hands.• Keep the dumbbells close to your body.Equipment Sub: Barbell, Plate

Curl

Bic

eps

1 - Stand upright holding dumbbells with your arms straight andyour palms facing out2 - Raise the dumbbells up to shoulder height, bending at theelbows.• Do not turn at the wrists, finish with your palms facing back.Equipment Sub: Barbell

Weighted Crunch

Abs

1 - Lie on your back with your knees bent and feet flat holding adumbbell in both hands at your upper chest.2 - Lift your head and shoulders off the floor, keeping your kneesbent and feet flat.• Lower your head and shoulders and repeat.Equipment Sub: Plate, Med Ball

Lying Superman

Low

er B

ack

1 - Lie face down on the floor with your legs straight and yourarms stretched out overhead.2 - Raise your upper body and legs together about 18 inches offthe floor as if you were flying like Superman.• Hold this position briefly then lower yourself back to the floorand repeat.

Run

Car

dio

• Run in an upright position, swinging your arms by your sides.• Concentrate on both your stride length and your stridefrequency.• You hand should swing up to about shoulder height in front andback down to your hip.

Reverse Lunge

Legs

1 - Stand upright holding dumbbells by your sides with your armsstraight.2 - Take a step backward, dropping your back knee to the floorand leaning your torso slightly forward with your weight on yourfront leg.3 - Push off your front foot to return to the start position.Equipment Sub: Plates, Kettlebells

Reciprocal Bent Over Row

Bac

k

1 - Bend forward at your waist with your knees slightly bent andyour back flat holding one dumbbell at chest level and the otherwith your arm straight.2 - Lift one dumbbell straight up to your chest while lowering theother to a straight arm position.• Keep your back neutral/flat throughout.Equipment Sub: Kettlebells, Plates

Lateral Raise

Sho

ulde

rs

1 - Stand upright holding dumbbells at your sides with your armsstraight.2 - Raise the dumbbells up and outward to the sides to shoulderheight.• Keep your arms straight or use a slight bend at the elbows.Equipment Sub: Plates

Extension

Tric

eps

1 - Sit on a bench holding one dumbbell in both hands overheadwith your arms straight.2 - Lower the dumbbell down behind your head, bending at theelbows.3 - Raise the dumbbell back up overhead, extending your arms.Equipment Sub: Barbell, Plate

Reverse Crunch

Abs

1- Lie on your back with your legs straight and your hands at yoursides.2 - Bring your knees into your chest with your legs bent, slightlyrounding your lower back at the top position.• Keep your upper body stable throughout.• Slowly lower your legs back to a straight position to tap yourheels on the floor and repeat.

Sit Up

Abs

1 - Lie on your back with your knees bent and feet flat placingyour hands to the sides of your head.2 - Lift your upper body completely off the floor, bringing yourchest to your knees.• Keep your feet flat and knees bent and do not pull your head upwith your hands or throw yourself up off the floor.• Lower your upper body back to the floor and repeat.

Page 1 of 2

This PDF/printout was generated by FitnessBuilder. Download FitnessBuilder from the iTunes App Store to your iPhone, iPod touch or iPad.printed 09/22/11 04:50PM

My FitnessBuilder Workout

© 2011 PumpOne, LLC Notice: This PDF was created and prepared by and sent by them to you. While the copyright to some or all of the works of authorship in this PDFare 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, reproduceor electronically post this PDF. If you would like to publish PumpOne PDFs. you may obtain a license at http://www.PumpOne.com/pdf.

20 Minute Circuit: Workout 1

Run

Car

dio

• Run in an upright position, swinging your arms by your sides.• Concentrate on both your stride length and your stridefrequency.• You hand should swing up to about shoulder height in front andback down to your hip.

Page 2 of 2