My Charter Fitness TEAM Training Workout

Transcription

Team WK 81
Stretch
Leg Swing
Cardio
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
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Windmill
Stretch
Spiderman Lunge
hands on your hips and one
foot off the floor, slightly
behind.
2 - Swing this leg up in front to
hip height and then back
behind to the start position.
• Maintain your balance
throughout all reps.
• Perform on one side, then
switch to the other side.
1 - Start in the top position of
a push up with your arms
straight.
2 - Step one foot forward to
your hand, bending at the
knee.
• Perform on one side, then
switch to the other side.
Alternate sides with each rep.
Sets Reps
1
2
Weight
Notes
With feet at least shoulder
width apart, and arms open
wide, alternate reaching right
arm to left foot and left arm to
right foot.
Sets Reps
1
2
3
3
4
4
5
5
6
6
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printed 02/18/15 10:10PM
Page 1 of 6
Team WK 81
Legs
Reverse Lunge
Legs
Reverse Lunge
1 - Lean back slightly standing
on one foot, holding the
handles at your chest with
your elbows bent and the
other foot up behind.
2 - Squat back and down on
the standing leg, lowering your
body towards the floor with
your raised foot out behind,
keeping your back flat/neutral.
3 - Push down through your
standing foot to return to the
upright position.
Curl
• Complete
all reps on one
side before switching to the
other side.
Sets Reps
1 - Lean back holding the
handles with your arms fully
extended, your feet flat and
your palms facing up.
2 - Pull your body up to the
handles, bending your elbows
and curling your hands toward
your shoulders.
Sets Reps
Weight
Notes
1 - Lean back slightly standing
on one foot, holding the
handles at your chest with
your elbows bent and the
other foot up behind.
2 - Squat back and down on
the standing leg, lowering your
body towards the floor with
your raised foot out behind,
keeping your back flat/neutral.
3 - Push down through your
standing foot to return to the
upright position.
Prisoner
Squat
• Complete
all reps on
one
side before switching to the
other side.
Sets Reps
feet flat and shoulder-width
apart and your hands at the
2
sides of your head.
2 - Lower your body toward
3
the floor, pushing your hips
back and down and bending
4
your knees.
3 - Push through your heels to
5
return to the top position,
6
keeping your back flat, your
head up and your hands at the
sides of your head throughout
the movement.
Sets Reps
1
2
3
4
5
Notes
Weight
Notes
2
3
4
5
6
Legs
Biceps
6
Weight
1
1
Weight
Notes
1
2
3
4
5
6
printed 02/18/15 10:10PM
Page 2 of 6
Team WK 81
Legs
Step Up Knee Drive
Legs
Goblet Squat
Weight
Notes
1 - Stand upright with one foot
on a bench and your arms at
your sides.
2 - Rapidly step up onto the
bench by pushing down on
your top foot and driving up
with the knee of the opposite
leg.
• Step down onto the back
foot and repeat, driving the
knee up in front each rep.
1 - Stand upright with one foot
on a bench and your arms at
your sides.
2 - Rapidly step up onto the
bench by pushing down on
your top foot and driving up
with the knee of the opposite
leg.
• Step down onto the back
foot and repeat, driving the
knee up in front each rep.
Sets Reps
Weight
Notes
Weight
Notes
1
2
3
4
5
6
Box Jump
Legs
Reps
Legs
1 - Stand upright holding one Sets
dumbbell in both hands at
1
chest height with your feet flat,
2
shoulder-width apart.
2 - Lower your body toward
3
the floor, sending your hips
4
your knees.
3 - Push through your heels to 5
return to the start position,
6
keeping your back flat and
head up throughout the
movement.
Step
Knee Drive
Equipment
Sub:Up
Plate,
Kettlebell
Sets Reps
Weight
Notes
• Stand upright facing a box or
step with your arms by your
sides.
2
1 - Dip at the hips and knees
into a semi-squat and jump
3
onto the box, driving up with
your legs and arms.
4
2 - Land on the box with both
feet and dip at the hips and
5
knees to absorb the impact.
6
3 - Jump backwards off the
box and rapidly repeat.
1
Sets Reps
1
2
3
4
5
6
printed 02/18/15 10:10PM
Page 3 of 6
Team WK 81
Stationary Lunge to Bicep Curl
Legs
Deadlift
1 - Start in a squat position
with your feet hip-width apart,
your head up and your hips
low holding kettlebells on the
floor on either side of your
feet.
2 - Stand up lifting the
kettlebells, keeping your arms
straight and your back flat.
• Lower the kettlebells back to
the floor, sending your hips
your knees.
Sets Reps
Weight
Notes
1
2
3
With one foot forward lunge
down and
Curl at the same time.
Alternate for 5 reps each side,
or try 30 per leg for more
advanced.
Sets Reps
Notes
Weight
Notes
2
3
4
4
5
5
6
6
V-sit KB Press
Back
Bent Over Row
Weight
1
1 - Bend forward at your waist
with your knees slightly bent,
your back flat and holding
kettlebells with your arms
straight, palms facing in.
2 - Lift the kettlebells up to the
sides of your chest.
• Lower the kettlebells back to
a straight arm position,
keeping your back flat
throughout.
Sets Reps
1
2
3
4
Weight
Notes
Balance on the hip bones, by
leaning back and lifting the
legs off the ground. Straighten
them if possible.
Keeping chest lifted, press the
kb up and away from the
body.
Sets Reps
1
2
3
4
5
5
6
6
printed 02/18/15 10:10PM
Page 4 of 6
Team WK 81
Around the World MB Slam
Starting with the MB outside of
the right hip, with arms
extended, swing the MB up
and around overhead, and
slam it on the floor on the left
side.
Catch it on the bounce and
bring it back to the right side
to repeat.
30 seconds each side.
Sets Reps
Weight
Steering Wheel
Notes
1
2
Holding a weight plate at arms
length, shoulder height, rotate
the plate back and forth like a
steering wheel.
Weight
Notes
Weight
Notes
1
2
3
3
4
4
5
5
6
6
Legs
Squat Toss
Abs
V-Up
1 - Lie on your back with your
legs straight holding a ball
overhead your arms straight.
2 - Raise your upper body and
the ball off the floor while also
lifting your legs straight up.
• Try to touch the ball to your
toes, keeping both your arms
and legs straight.
Equipment Sub: Plate,
Dumbbell
Sets Reps
Sets Reps
1
2
3
4
5
Weight
Notes
1 - Start in a squat position
holding the ball at your upper
chest, just below your chin.
2 - Pushing off your feet,
extend your legs and arms
and throw the ball up
overhead.
3 - Catch and absorb the ball,
lowering yourself into a squat
and repeat the throw.
6
Sets Reps
1
2
3
4
5
6
printed 02/18/15 10:10PM
Page 5 of 6
Team WK 81
Side Lunge Hold
Wide stance
Lunge to one side and hold 5
sec
Switch sides
Repeat
Front/Lateral Raise-Band
Sets Reps
Weight
Notes
1
2
Place band under one foot, or
both feet (more advanced).
Alternate front raise with
lateral raise.
Sets Reps
Notes
2
3
3
4
4
5
5
6
6
Wide Sit Up Cross
Abs
LEFT side plank/hip drop
Weight
1
Sets
On LEFT hand or forearm,
press up to plank position (can 1
stagger feet for more support)
Drop hip toward the floor, and 2
press back up
3
Repeat on LEFT side for full
interval
4
Reps
Weight
Notes
1 - Lie on your back with your Sets Reps Weight
legs straight out and open
1
wide, one arm straight up over
your chest and the other hand 2
at the side of your head.
3
2 - Lift your upper body
completely off the floor,
4
coming into a full upright
position and reach the raised
5
5
arm towards the opposite foot.
6
6
• Lower back to the floor and
repeat with the opposite arm,
keeping your legs straight
throughout.
• Alternate
sidesbywith
each law and you are not
works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This
PDF is protected
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rep.
Notes
printed 02/18/15 10:10PM
Page 6 of 6

My Charter Fitness TEAM Training Workout

Transcription

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