My Charter Fitness TEAM Training Workout TEAM Wk 65 Squat To Reach

My Charter Fitness TEAM Training Workout
TEAM Wk 65
Lying Leg Raise
Cardio
Abs
Squat To Reach
Sets Reps
• Stand upright with your
hands in front at chest height. 1
1 - Lower your body toward
2
the floor, pushing your hips
back and down and bending
3
your knees.
3 - Return back upright,
4
twisting your torso to one side
and punching the opposite
5
arm straight up overhead.
6
• Lower back into the squat
then raise up to the opposite
side.
Knee
• Alternate
sides up/Side
with each Crunch
rep.
Weight
Sets Reps
Weight
Notes
1- Lie on your back with your
legs straight and your hands
by your sides.
2 - Raise your legs straight up,
slightly lifting your lower back
off the floor.
• Slowly lower your legs to tap
your heels on the floor and
repeat.
• Keep your upper body stable
and your legs straight
throughout the movement.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Cardio
Jog In Place
Standing, with hands behind
the head (or close), position
weight over right leg.
Bring left leg up laterally, and
crunch to the side, trying to
bring the elbow and knee
together. Repeat quickly for
30 seconds, then switch sides.
1
2
3
Notes
• Jog in place in an upright
position swinging your arms
by your sides.
• Your hands should swing up
to about chest height in front
and back down to your hip.
Sets Reps
1
2
3
4
4
5
5
6
6
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© 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the
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printed 10/30/14 04:21PM
Page 1 of 6
My Charter Fitness TEAM Training Workout
TEAM Wk 65
Abs
Kneeling Roll Out
Legs
Curl & Leg Extension
1 - Stand upright holding the
handles out in front at chest
height.
2 - Bend over at the waist as
you raise one leg straight up
behind, pushing the handles
out in front, keeping your back
in a neutral position.
3 - Return to the upright
position.
Sets Reps
Weight
1
2
3
4
5
Notes
1 - Kneel upright holding the
handles in front at waist height
with your arms straight.
2 - Lean forward as you raise
your arms out and up
overhead, lowering your body
into an incline position.
3 - Lower your arms and
return back up to the upright
position.
6
Weight
2
3
4
5
Legs
Overhead Squat
Sets Reps Weight
Notes
Sets Reps Weight
1 - Lean forward with your
1 - From an upright position,
hands in the handles and your 1
lean back slightly holding the
1
arms and legs straight.
handles overhead with your
2
2
2 - Lower your body down
arms fully extended.
towards the floor, keeping it
2 - Squat down, lowering your
3
3
straight and reach one arm
body towards the floor,
forward and over your head,
keeping your arms overhead
4
4
bending at the other elbow.
and your back flat/neutral.
• Pull your arm back in and
3 - Push down through your
5
5
push back up to the start
heels to return to the upright
6
6
position.
position.
• Perform one rep on one
side, then switch
to the other
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was generated
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side. Alternate sides with each
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Notes
1
6
Plank Reach
Abs
Sets Reps
Notes
printed 10/30/14 04:21PM
Page 2 of 6
My Charter Fitness TEAM Training Workout
TEAM Wk 65
Weight
1
2
3
4
5
6
Notes
1 - Stand upright with one foot
on a bench behind holding a
weight plate in both hands at
chest height.
2 - Drop your body down
towards the floor, bending at
your hips and knees and
leaning your torso slightly
forward.
3 - Push off your front foot to
return to the start position.
• Complete all reps on one
side before switching to the
Power Step Up
other side.
Equipment Sub: Dumbbell,
Kettlebell
Sets Reps
Weight
2
3
4
5
6
Sets Reps Weight
Notes
• Stand upright with one foot
1 - Stand upright with one foot Sets Reps Weight
on a step or edge of a bench
on a step with your arms at
1
1
with a dumbbell in one hand,
your sides.
2
holding on with the other hand 2
2 - Push off the top foot and
for balance.
drive up with your arms,
3
1 - Drop your heel down as far 3
coming up off the step.
as you can.
• Land with the top foot on the
4
4
2 - Raise your heel, coming up
step and the other foot on the
onto your toes as high as you 5
floor.
5
can.
6
6
• Complete all reps on one
side before switching to the
other side.was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
This PDF/printout
Equipment Sub: Plate,
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the
works of Kettlebell
authorship 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 to make copies, reproduce or electronically post this PDF.
Notes
1
Legs
Sets Reps
Legs
1 - Stand upright with one foot
on a bench behind holding a
weight plate in both hands at
chest height.
2 - Drop your body down
towards the floor, bending at
your hips and knees and
leaning your torso slightly
forward.
3 - Push off your front foot to
return to the start position.
• Complete all reps on one
side before switching to the
Calf Raise
other side.
Equipment Sub: Dumbbell,
Kettlebell
Legs
Foot Up Split Squat
Legs
Foot Up Split Squat
Notes
printed 10/30/14 04:21PM
Page 3 of 6
My Charter Fitness TEAM Training Workout
TEAM Wk 65
Shoulders
Kneeling Overhead Press
Biceps
Kneeling Curl
1 - Kneel upright on a BOSU
holding dumbbells with your
arms straight and your palms
facing forward.
2 - Raise the dumbbells up to
shoulder height, bending at
the elbows.
• Do not turn at the wrists,
finish with your palms facing
back.
Sets Reps
Weight
Notes
1
2
3
4
5
1 - Kneel on a BOSU holding
dumbbells at shoulder height
with your elbows bent and
your palms facing forward.
2 - Press the dumbbells
overhead, extending your
arms fully.
• Keep your back flat
throughout the movement.
6
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Swing
Full Body
Chest
Pullover
1 - Lie with your upper back
on a BOSU and feet flat
holding one dumbbell in both
hands with your arms
extended up over your chest.
2 - Lower the dumbbell back
behind your head, keeping
your arms straight.
3 - Raise the dumbbell back
up over your chest, returning
to the start position.
Sets Reps
Sets Reps
Weight
Notes
1 - Squat holding a dumbbell
in both hands between your
legs with your arms straight.
2
2 - Thrust your hips forward,
swinging the dumbbell out and
3
up overhead with your arms
straight.
4
• Guide the dumbbell back
down along the same path
5
and repeat.
6
Equipment Sub: Plate,
Kettlebell
This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
1
Sets Reps
1
2
3
4
5
6
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the
works of authorship 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 to make copies, reproduce or electronically post this PDF.
printed 10/30/14 04:21PM
Page 4 of 6
My Charter Fitness TEAM Training Workout
TEAM Wk 65
Bicycle Crunch
Cardio
Abs
Jumping Jacks
1 - Stand upright with your
feet together and your arms
by your sides.
2 - Jump up, splitting your feet
out to the sides.
3 - Simultaneously swing your
arms up to the sides in an arc
over your head.
• Reverse the direction of the
movement.
Sets Reps
Weight
Notes
1
2
3
4
5
6
1 - Support your body on your
toes and hands with your
elbows bent and your chest
nearly touching the floor.
2 - Push up to a straight arm
position.
• Lower your body back to the
start position and repeat.
• Keep your back flat and your
hips in line with your
shoulders throughout.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Cardio
Chest
Push Up
• Lie on your back with your
legs straight and your hands
to the sides of your head.
1 - Raise your head and
shoulders, bringing one knee
towards your chest and the
opposite elbow to this knee,
twisting your torso.
2 - Lower your upper body
and leg to the floor and repeat
to the opposite side, using
your other leg.
• Alternate sides with each
Squat Thrusts
rep.
Sets Reps
1
2
3
4
5
Weight
Notes
1 - Start in the top position of
a push up with your legs and
arms straight and your hands
on the floor.
2 - Jump your feet in, bringing
your knees to your chest while
keeping your hands on the
floor.
3 - Jump your feet back out to
a straight position.
6
Sets Reps
1
2
3
4
5
6
This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the
works of authorship 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 to make copies, reproduce or electronically post this PDF.
printed 10/30/14 04:21PM
Page 5 of 6
My Charter Fitness TEAM Training Workout
TEAM Wk 65
Back
Stiff Arm Lat Pulldown
Chest
Standing Fly
1 - Stand upright, holding the Sets
handles out to the sides at
1
shoulder height with your
2
arms straight.
2 - Pull the handles together in
3
front to meet in the middle,
keeping your arms straight.
4
Reps
Weight
Notes
1 - Bend over at the waist
holding the handles with your
arms extended straight
overhead.
2 - Pull the handles down in
front to your sides, keeping
your arms straight and your
back flat.
Sets Reps
3
4
5
6
6
Cardio
Combo
Bench Hop Over
Notes
Sets Reps Weight
1 - Stand upright holding the Sets Reps Weight
1 - Stand to the side of a
handle in one hand with your
bench with your hand on the
1
1
arm straight out in front at
middle of the bench.
2
2
chest height.
2 - Hop up and over to the
2 - Take a step backward,
other side, keeping your
3
3
dropping your back knee as
hands on the bench.
you also pull the handle
3 - Hop back over to the
4
4
straight in to your chest.
starting side and continue
3 - Push off your front foot to
hopping over and back.
5
5
return upright and straighten
6
6
your arm back out to the start
position.
• Completewas
all reps
on one using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com.
This PDF/printout
generated
side before switching to the
© 2014 PumpOne, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of the
side.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
works of other
authorship
permitted to make copies, reproduce or electronically post this PDF.
Notes
2
5
Reverse Lunge Row
Weight
1
Notes
printed 10/30/14 04:21PM
Page 6 of 6
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