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You'll need a timer, step, pull-up bar and bench. You can sub bent-over rows for bodyweight rows if you can't find a suitable bar to pull yourself up on!
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This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/28/14 11:36AM
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 17
Perform each exercise in the workout, one after another, andthen rest. This is one circuit.
Jumping Jacks
Car
dio
SET 1TIME: 0:00:45
1 - Stand upright with yourfeet together and your armsby your sides.2 - Jump up, splitting your feetout to the sides.3 - Simultaneously swing yourarms up to the sides in an arcover your head.• Reverse the direction of themovement.
Push Up
Che
st
SET 1TIME: 0:00:45
1 - Support your body on yourtoes and hands with yourelbows bent and your chestnearly touching the floor.2 - Push up to a straight armposition.• Lower your body back to thestart position and repeat.• Keep your back flat and yourhips in line with yourshoulders throughout.
Prisoner Squat
Legs
SET 1TIME: 0:00:45
1 - Stand upright with yourfeet flat and shoulder-widthapart and your hands at thesides of your head.2 - Lower your body towardthe floor, pushing your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the top position,keeping your back flat, yourhead up and your hands at thesides of your head throughoutthe movement.
Page 1 of 3
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/28/14 11:36AM
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 17
Side Lunge
Legs
SET 1TIME: 0:00:45
1 - Stand upright with yourarms by your sides.2 - Take a step to one side,lowering your body down andleaning your torso slightlyforward with your weight onthe outside leg.• Keep your trailing legstraight.3 - Push off your outside footto return to the start position.• Complete all reps on oneside before switching to theother side.
Self Row
Bac
k
SET 1TIME: 0:00:45
1 - Hold onto a suspendedstraight bar with a wide grip,your arms and body straightand your heels on the floor.2 - Pull your chest up to thebar, bending at the elbows,keeping your body straight.• Lower your body back to astraight arm position.
Sit Up
Abs
SET 1TIME: 0:00:45
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.
Reverse Crunch
Abs
SET 1TIME: 0:00:45
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.
Page 2 of 3
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/28/14 11:36AM
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 17
Feet Up Bench Dip
Tric
eps
SET 1TIME: 0:00:45
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.
End of Circuit x2
Sets Reps Weight Notes
1
2
3
4
5
6
Page 3 of 3
