Beachin' Workout Day 13

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printed 05/20/14 02:04PM

Virginia Chere Lucett

My 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 13 - (Repeat of Day 11)

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.

For each exercise, perform 3 sets of 12 repetitions, resting 60seconds between sets.Use a challenging weight that allows you to complete all reps. Ifthe weight is too easy, slightly increase it. If its too hard, slightlydecrease it.

Uni Overhead Squat

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l Bod

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1 - Stand upright holding onedumbbell overhead with yourarm fully extended.2 - Lower your body towardthe floor, bending at the hipsand knees keeping your armextended overhead.3 - Push through your feet toreturn to the start position,keeping your back flat and thedumbbell overheadthroughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell

Uni Bench Press

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1 - Lie on a bench holding onedumbbell at shoulder levelwith your elbow bent.2 - Press the dumbbell straightup over your chest.• Lower the dumbbell back toshoulder level and repeat.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell

Page 1 of 4

http://www.pumpone.com/exercise_videos/FbSt-DB_Overhead_Squat_Uni_F.mov

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


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Bent Over Row

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1- Holding a dumbbell in onehand with your arm straight,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 flatthroughout.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell,Plate

Split Squat Rotation

Legs


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1 - Stand upright with yourfeet split front to back holdinga dumbbell in both hands atyour chest.2 - Lower your body towardthe floor, twisting your upperbody to one side, bending atthe hips and knees with yourweight on the front leg.3 - Push off the front foot toreturn upright and turn yourupper body back to face front.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate,Kettlebell, Med Ball

Uni Overhead Press

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1 - Stand upright holding onedumbbell at shoulder heightwith your elbow bent.2 - Press the dumbbelloverhead, extending your armfully.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell

Pullover

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1 - Lie on your back holdingone dumbbell in both handswith your arms extended upover your chest.2 - Lower the dumbbell backbehind your head, keepingyour arms straight.3 - Raise the dumbbell backup over your chest, returningto the start position.Equipment Sub: Barbell, Plate

Page 2 of 4

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

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

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

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


printed 05/20/14 02:04PM





Uni French Press

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1 - Lie on a bench holding onedumbbell with your armstraight up over your chest.2 - Bend at the elbow,lowering the dumbbell down tothe side of your head.3 - Straighten your arm,raising the dumbbell back upstraight over your chest.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Weighted Sit Up

Abs


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1 - Lie on your back with yourknees bent and feet flat,holding a dumbbell in bothhands at your upper chest.2 - Lift your upper bodycompletely off the floor,bringing your chest towardyour knees.• Keep your feet flat andknees bent.Equipment Sub: Plate, MedBall

Uni Twisting Curl

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1 - Stand upright holding onedumbbell by your side withyour arm straight and yourpalm facing in.2 - Raise the dumbbell up toyour shoulder, turning at thewrist, finishing with your palmfacing back.• Keep your elbow close toyour side throughout and donot swing your arm or upperbody.• Complete all reps on oneside before switching to theother side.Equipment Sub: Kettlebell

Side Bend

Abs


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1 - Stand upright holding onedumbbell to one side, bendover to that side.2 - Bend to the opposite side,moving through yourmidsection.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Page 3 of 4

http://www.pumpone.com/exercise_videos/TrSt-DB_French_Press_Uni_F.mov

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

http://www.pumpone.com/exercise_videos/BiSt-DB_Twisting_Curl_Uni_F.mov

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


printed 05/20/14 02:04PM






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Beachin' Workout Day 13