Beachin' Workout Day5

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printed 05/07/14 05:43PM

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' Challenge - Day 5

Sets Reps Weight Notes

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• A warm up will prepare youfor exercise by increasingblood flow to the muscles aswell as help increasing jointrange of motion• Perform a 5 minute warm up,starting at a slow pace andgradually increasing it as youproceed.


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Perform 2 sets of 5 reps foreach exercise.Use a challenging weight thatallows you to complete allreps.

Push Up

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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.

Page 1 of 7

http://www.pumpone.com/exercise_videos/ChSt-BW_Push_Up_M.mov


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Squat

Legs


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1 - Stand upright with yourarms by your sides and yourfeet about shoulder widthapart.2 - Bend at the hips andknees, lowering your bodydown towards the floor, raisingyour arms up in front andkeeping your back flat.3 - Return upright and loweryour arms to the start position.

Sit Up

Abs


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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.


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Page 2 of 7

http://www.pumpone.com/exercise_videos/LeSt-BW_Squat_1_F.mov

http://www.pumpone.com/exercise_videos/AbSt-BW_Sit_Up_F.mov


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Perform 1 set of 8 reps foreach exercise.Use a challenging weight thatallows you to complete allreps.

Flat Fly

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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

Bridge Press

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• Lie on your back with yourknees bent and feet flat,holding dumbbells up overyour shoulders with yourupper arms on the floor,elbows bent.1 - Raise your hips off thefloor, trying to make a straightline from your hips to yourshoulders.2 - Press the dumbbells upover your chest, straighteningyour arms.Equipment Sub: Barbell


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Page 3 of 7

http://www.pumpone.com/exercise_videos/ChSt-DB_Flat_Fly_F.mov

http://www.pumpone.com/exercise_videos/ChSt-DB_Bridge_Press_F.mov


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Wide Bent Over Row

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1 8 8 reps each arm

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1 - Holding a dumbbell in onehand with your arm straightand your palm facing back,place the opposite knee andhand on a bench, keepingyour back flat.2 - Lift the dumbbell up to theside of your chest, bending atyour elbow.• Lower the dumbbell back toa straight arm position,keeping your back flat andpalm facing back throughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell

Renegade Row

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1 8 8 reps each arm

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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


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Page 4 of 7

http://www.pumpone.com/exercise_videos/BaSt-DB_Bent_Over_Row_Wide_Uni_M.mov

http://www.pumpone.com/exercise_videos/BaSt-DB_Renegade_Row_M.mov


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Push Press

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• 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

Uni Rear Delt Row

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1 8 Each arm

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1 - Start in the upper positionof a push up on your kneeswith one hand on a dumbbell.2 - Raise the dumbbell up andoutward to shoulder height,keeping your arm straight andback flat.• Lower the dumbbell back tothe start position and repeat.• Complete all reps on oneside before switching to theother side.


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Page 5 of 7

http://www.pumpone.com/exercise_videos/ShSt-DB_Push_Press_M.mov

http://www.pumpone.com/exercise_videos/ShSt-DB_Kneeling_Rear_Delt_Row_Uni_F.mov


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Side Lunge

Legs


1 8 8 reps each leg

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1 - Stand upright holding thedumbbells by your sides withyour arms straight.2 - Step laterally 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.Equipment Sub: Plates,Kettlebells

Uni Stiff Leg Deadlift

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1 - Stand upright holdingdumbbells by your sides withyour arms straight.2 - Raise one leg straight upbehind as you lower yourtorso down and reach thedumbbells toward the floor,keeping both legs.3 - Return to the uprightposition.• Complete all reps on oneside before switching to theother side.Equipment Sub: Barbell, Plate


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• A cool down allows time foryour heart rate and coretemperature to begin to dropback to normal levels.• Perform a 5 minute cooldown at a slow pace, usingcontrolled breathing.

Page 6 of 7

http://www.pumpone.com/exercise_videos/LeSt-DB_Side_Lunge_F.mov

http://www.pumpone.com/exercise_videos/LeSt-DB_Stiff_Leg_Deadlift_Uni_F.mov


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Improve your flexibility,increase joint range of motion,enhance physicalperformance and reduce therisk of injury.

90:90

Str

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SET 1TIME: 0:00:30 Hold each side 30 seconds

1 - Lie on your side with yourarms together on the floor infront at shoulder height.2 - Raise one arm straight upto a 90 degree angle and lookup at your hand.3 - Lower this arm straightdown to the floor on the otherside.• Return this arm back to thestart position.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.Glutes

Str

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SET 1TIME: 0:00:30 Hold each leg - 30 seconds

1 - Lie on your back with onefoot flat on the floor, knee bentand the ankle of the oppositeleg on the bent knee.2 - Clasp your hands behindthe thigh of the leg on the floorand gently pull the bent kneetoward your chest.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.

Hamstrings

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SET 1TIME: 0:00:30 Hold

1 - Stand upright with yourarms by your sides.2 - Bend forward at the waist,lowering your hands towardthe floor, or as far down aspossible.• Keep your legs straight anddo not bounce.

Page 7 of 7

http://www.pumpone.com/exercise_videos/Fl-BW_90_90_M.mov

http://www.pumpone.com/exercise_videos/Fl-BW_Glutes_2_F.mov

http://www.pumpone.com/exercise_videos/Fl-BW_Hamstrings_M.mov

Documents

Beachin' Workout Day5