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 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 10/30/14 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 This PDF/printout was generated using Charter Fitness TEAM Training. Get access at http://www.charterfitness.com. side. Alternate sides with each © 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 rep. 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 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 trainingjobs@charterfitness.com 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 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 10/30/14 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 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 10/30/14 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 trainingjobs@charterfitness.com 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