My Charter Fitness TEAM Training Workout TEAM wk 63 Combo Lunge to T Combo Downward Dog Leg Lift 1 - Come into a downward dog position with your hands on the floor in front with your legs straight. 2 - Raise one leg straight up behind you, pointing your heel towards the ceiling and look down towards the floor. • Alternate sides with each rep. Sets Reps 1 2 3 4 5 6 Weight Notes 1 - Stand upright with your arms by your sides. 2 - Step one foot forward into a lunge and touch the same side hand down to the floor. 3 - Raise your other hand up towards the ceiling while rotating your body to the same side and look up at your hand. • Perform on one side, then switch to the other side. Alternate sides with each rep. Weight Notes Weight Notes 1 2 3 4 5 6 Flutter Kicks Abs Legs Glute Kickback Sets Reps Sets Reps Weight Notes 1 - Begin on all fours with • Lie on your back with legs knees and hands on the floor. 1 straight out in front, slightly off 2 - Kick one leg back and up the floor and your arms by 2 with a 90 degree angle at the your sides. knee, pushing your foot 1 - Raise one leg straight up 3 towards the ceiling. about 12 inches off the floor. • Lower it back down, bringing 2 - Raise the other leg up 4 the knee towards your chest about 24 inches off the floor. again and repeat. 3 - Continue raising your legs 5 • Complete all reps on one in scissor-like movements until 6 side before switching to the they are straight up. other side. • Reverse the direction, lowering your legs in scissorThis PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. like movements and repeat. Sets Reps 1 2 3 4 5 6 © 2014 PumpOne, LLC Notice: This PDF was created and prepared by trainingjobs@charterfitness.com 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 10/16/14 02:11PM Page 1 of 6 My Charter Fitness TEAM Training Workout TEAM wk 63 Shoulders Hi-Lo Rear Delt Row Shoulders I Row 1 - From an upright position, lean back holding the handles with your arms fully extended out in front, your feet flat and your palms facing in. 2 - Pull the handles up overhead with your arms straight, coming upright to form an I. Sets Reps Weight Notes 1 1 - Lean back holding the handles with your arms fully extended up in front. 2 Weight Notes Weight Notes 1 2 2 - Pull one handle up and back and the other down and back to the sides with your arms straight. 3 4 5 3 4 5 3 - Return back to the start postion and repeat, switching the direction of your arms. 6 6 Shoulders Corkscrew Shoulders Wide Overhead Raise 1 - Lean back holding the handles with your arms fully extended, your feet flat and your palms facing down. 2 - Pull the handles overhead with your arms straight and hands wide. Sets Reps Sets Reps Weight Notes 1 - Stand upright holding a weight plate in both hands at your thighs with your arms 2 straight. 2 - Raise the plate up in front 3 and over one shoulder, twisting your upper body to 4 that side. • Return to the down position 5 and repeat on the other side. 6 • Alternate sides with each rep. Equipment Sub: Dumbbell, This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. Kettlebell 1 Sets Reps 1 2 3 4 5 6 © 2014 PumpOne, LLC Notice: This PDF was created and prepared by trainingjobs@charterfitness.com 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 10/16/14 02:11PM Page 2 of 6 My Charter Fitness TEAM Training Workout TEAM wk 63 Lunge Curl & Press Sets Reps Weight Notes 1 2 3 4 5 1 - Hold a barbell underhanded with your arms straight and your elbows resting on the support pad. 2 - Raise the barbell up to shoulder height, bending at the elbows. • Keep your shoulders steady as you raise the barbell. Equipment Sub: Dumbbells 1 - Stand upright holding dumbbells overhead with your arms straight. 2 - Step forward, dropping your back knee towards the floor and raise the dumbbells up to your shoulders, bending at the elbows. 3 - Push off front leg to step forward and press the dumbbells overhead. • Lower the dumbbells back down to your sides and repeat. Bridge to Plank • Complete all reps on one side before switching to the other side. Sets Reps 1 - Raise your body off the floor, resting on your toes and forearms. Sets Reps Weight Notes Weight Notes 1 2 3 4 5 6 Lower Back 6 Biceps • Stand upright holding dumbbells with your arms straight by your sides with palms facing in. 1 - Raise one dumbbell up and across to your opposite shoulder, bending at the elbow. 2 - Lower this dumbbell then lift the other dumbbell to the other shoulder. • Perform one rep on one side, then switch to the other Preacher Curl side. Alternate sides with each rep. Combo Biceps Cross Body Curl Sets Reps Weight 1 Notes 2 3 4 1 2 2, 3 - Straighten your arms, one at a time, coming up into the top of a push up position and hold briefly. 3 4 5 5 4, 5 - Lower yourself back to 6 6 your forearms, one arm at a time. This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. • Repeat, alternating sides © 2014 PumpOne, LLC Notice: This PDF was created and prepared by trainingjobs@charterfitness.com and sent by them to you. While the copyright to some or all of the with rep. by copyright law and you are not works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDFeach is protected permitted to make copies, reproduce or electronically post this PDF. printed 10/16/14 02:11PM Page 3 of 6 My Charter Fitness TEAM Training Workout TEAM wk 63 Triceps Kickback Triceps Reverse Grip Pushdown 1 - Stand upright holding a handle in both hands at chest level underhanded with your elbows bent. 2 - Pull the handles down, fully extending your arms and keeping your shoulders steady. • Your hands should finish at the top of your thighs in the downward position. Equipment Sub: Tubing Sets Reps Weight Notes 1 2 3 4 5 1 - Bend forward at your waist with your knees slightly bent and your back flat, holding the handles with your elbows bent at 90 degrees. 2 - Straighten your arms back and up, keeping your shoulders steady and your back flat. 6 Weight Notes Weight Notes 1 2 3 4 5 6 Legs Alternating Step Up Triceps Bench Dip 1 - Place your palms on a bench behind you and your heels on the floor with your legs and arms straight. 2 - Lower your body toward the floor, bending at the elbows. 3 - Push up through your palms to return to the start position. Sets Reps Sets Reps 1 2 3 4 5 Weight Notes 1 - Stand upright with one foot on a step with your arms at your sides. 2 - Push off the top foot and drive up with your arms, coming up off the step and switching your feet in the air. 3 - Land with the other foot on the step. 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 trainingjobs@charterfitness.com 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 10/16/14 02:11PM Page 4 of 6 My Charter Fitness TEAM Training Workout TEAM wk 63 Abs Toe Touch Abs Lying Leg Raise 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 1 2 3 4 5 1 - Lie on your back with your arms and legs straight up in the air. 2 - Reach your hands towards your toes, lifting your head and shoulders off the floor. • Use your abdominal muscles to pull you up and do not throw yourself up. 6 Weight Notes Weight Notes 1 2 3 4 5 6 Burpee Push Up Lower Back Chest Back Extension 1 - Lie face down with your midsection on a BOSU, your hands at the sides of your head and your legs straight out behind. 2 - Raise your head and chest up, arching your back slightly. • Lower back to the start position and repeat. Sets Reps Sets Reps Weight Notes 1 - Squat with your hands on the base of an upside down BOSU in front. 2 2 - Jump your feet out straight in the top of a push up 3 position. 3 - Lower your chest down 4 toward the BOSU, bending at the elbows. 5 • Push back up to a straight 6 arm position and jump your feet back in to the start position. 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 trainingjobs@charterfitness.com 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 10/16/14 02:11PM Page 5 of 6 My Charter Fitness TEAM Training Workout TEAM wk 63 Speed Squat Cardio Abs Mountain Climber • Support your body on your toes and hands with your arms straight 1 - Bring one knee in toward your chest, keeping the rest of your body in the push up position. 2 - Straighten this leg and repeat on the other side. • Keep your back flat and your hips in line with your shoulders throughout. Sets Reps Weight Notes 1 2 3 4 5 6 1 - Stand upright with your feet flat, shoulder-width apart and your arms down your sides. 2 - Rapidly lower your body toward the floor, pushing your hips back and down, bending your knees and raising your arms straight up in front to shoulder height. 3 - Quickly return to the top position and repeat. 1 - Stand upright holding the ball in both hands at shoulder height. • Dip slightly at the hips and knees. 2 - Extend your legs and arms fully as you throw the ball straight up overhead. • Catch and repeat. Weight Notes Weight Notes 1 2 3 4 5 6 Cardio Jumping Jacks Shoulders Vertical Toss Sets Reps Sets Reps 1 2 3 4 5 Weight Notes 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. 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 trainingjobs@charterfitness.com 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 10/16/14 02:11PM Page 6 of 6