This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 06/03/14 03:05PM

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 21

Perform each exercise in a circuit for 1 minute each, resting for60 seconds at the end of the circuit.Perform 2 full circuits.

Alternating Superman

Low

er B

ack

Sets Reps Weight Notes

1

2

3

4

5

6

• Lie face down on floor withyour legs straight and yourarms outstretched overhead.1 - Raise one arm and theopposite leg straight up about18 inches off the floor.2 - Lower both and repeat withthe other arm and leg, keepingyour arms and legs straightthroughout and your headsteady.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.

Feet Up Crunch

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your back with yourknees bent and feet raised,holding a dumbbell up overyour chest with your armsstraight.2 - Lift your head andshoulders off the floor,keeping your feet raised andarms straight.• Lower your head andshoulders and repeat.Equipment Sub: Plate, MedBall

Russian Twist

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Start in a sit up positionwith your feet up off the floor,knees bent, holding adumbbell at chest level in bothhands with your armsextended out in front.2 - Twist your torso to oneside, lowering the dumbbelltowards the floor.3 - Twist your torso back tothe other side, keep your feetup and arms straightthroughout.Equipment Sub: Plate, MedBall Page 1 of 3

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 06/03/14 03:05PM

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 21

Flat Fly

Che

st

Sets Reps Weight Notes

1

2

3

4

5

6

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

Self Row

Bac

k

Sets Reps Weight Notes

1

2

3

4

5

6

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.

Recip Overhead Press

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright holding onedumbbell at shoulder level,elbow bent and the otheroverhead with your armstraight.2 - Press the lower dumbbelloverhead while lowering theother one down to shoulderlevel.• Both dumbbells should bemoving at the same time, butin opposite directions.

Equipment Sub: Kettlebells

Seated Twisting Curl

Bic

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright holdingdumbbells by your sides withyour arms straight and yourpalms facing inward.2 - Raise the dumbbells up toyour shoulders, turning at thewrists and finishing with yourpalms facing back.• Keep your elbows close toyour sides throughout and donot swing your arms or upperbody.Equipment Sub: Plates

Page 2 of 3

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

printed 06/03/14 03:05PM

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 21

French Press

Tric

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on a bench holdingdumbbells with your armsstraight up over your chest.2 - Bend at the elbows,lowering the dumbbells downto the sides of your head.3 - Straighten your arms,raising the dumbbells back upstraight over your chest.Equipment Sub: Barbell

Split Squat

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Stand upright with yourfeet split front to back holdingdumbbells at your sides.2 - Lower your body towardthe floor, bending at the hipsand knees and leaning yourtorso slightly forward with yourweight on the front leg.3 - Push off the front foot toreturn to start position,keeping your back flat andyour head up throughout themovement.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plates,Kettlebells

Side Lunge

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

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

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