beachin' workout day 19
DESCRIPTION
Cardio focus - let's get to sweating! This is a Day 10 repeat... you'll need a timer and access to some form of cardio... (remember, you don't have to run).TRANSCRIPT
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/30/14 12:13PM
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 19
Sets Reps Weight Notes
1
2
3
4
5
6
• 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.
Sets Reps Weight Notes
1
2
3
4
5
6
Jumping Jacks
Car
dio
SET 1TIME: 0:01:00
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.
Butt Kickers
Car
dio
SET 1TIME: 0:01:00
• Stand upright with yourhands by your sides.1 - Jog in place and rapidlykick your legs high back upbehind as if you were trying tokick yourself in the buttocks.2 - Rapidly alternate legs in ajogging motion.
Page 1 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/30/14 12:13PM
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 19
High Knees
Car
dio
SET 1TIME: 0:01:00
• Stand upright with your feettogether and your arms byyour sides.1 - Run on the spot raisingyour knees as high aspossible each step.2 - Rapidly switch feet anduse your arms as if running.
End of Circuit x2
Sets Reps Weight Notes
1
2
3
4
5
6
SET 1TIME: 0:01:00
Jog
Car
dio
SET 1TIME: 0:05:00
• Jog in an upright positionswinging your arms by yoursides.• Concentrate on your stridelength as well as your stridefrequency.• Your hands should swing upto about chest height in frontand back down to your hip.
Page 2 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/30/14 12:13PM
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 19
Run
Car
dio
SET 1TIME: 0:02:00
• Run in an upright position,swinging your arms by yoursides.• Concentrate on both yourstride length and your stridefrequency.• You hand should swing up toabout shoulder height in frontand back down to your hip.
Jog
Car
dio
SET 1TIME: 0:05:00
• Jog in an upright positionswinging your arms by yoursides.• Concentrate on your stridelength as well as your stridefrequency.• Your hands should swing upto about chest height in frontand back down to your hip.
Run
Car
dio
SET 1TIME: 0:02:00
• Run in an upright position,swinging your arms by yoursides.• Concentrate on both yourstride length and your stridefrequency.• You hand should swing up toabout shoulder height in frontand back down to your hip.
Jog
Car
dio
SET 1TIME: 0:05:00
• Jog in an upright positionswinging your arms by yoursides.• Concentrate on your stridelength as well as your stridefrequency.• Your hands should swing upto about chest height in frontand back down to your hip.
Page 3 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/30/14 12:13PM
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 19
Run
Car
dio
SET 1TIME: 0:02:00
• Run in an upright position,swinging your arms by yoursides.• Concentrate on both yourstride length and your stridefrequency.• You hand should swing up toabout shoulder height in frontand back down to your hip.
Jog
Car
dio
SET 1TIME: 0:05:00
• Jog in an upright positionswinging your arms by yoursides.• Concentrate on your stridelength as well as your stridefrequency.• Your hands should swing upto about chest height in frontand back down to your hip.
Sets Reps Weight Notes
1
2
3
4
5
6
• 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.
Calves
Str
etch
SET 1TIME: 0:00:30 Hold for 30 seconds each leg
• Stand upright, bracingyourself against a wall or solidsupport with your back legstraight and your front legslightly bent at the knee.1 - Keeping your back foot flaton the floor, lean your weightforward and push into yourback heel.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Page 4 of 5
This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.
printed 05/30/14 12:13PM
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 19
Hip Flexors
Str
etch
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Place one knee on thefloor and step forward with theother foot into a lunge.2 - Lean your weight forwardinto your front foot, loweringthe hip of the back leg towardthe floor.• Keep the front foot flatthroughout.• Perform on one side, thenswitch to the other side.Alternate sides with each rep.
Page 5 of 5