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My Charter Fitness Virtual Training Workout Resistance-Stabilization

Lunge Wall Squat Legs Legs Legs Legs

1 - Stand upright holding the Sets Rep Weight Notes 1 - Stand upright with one foot Sets Rep Weight Notes 1 - Lean on a ball in your low Sets Rep Weight Notes 1 - Stand upright with a half Sets Rep Weight Notes ball overhead with your arms 1 on a Dyna Disc, holding 1 back that is against a wall, 1 round roller in front and your 1 extended. dumbbells by your sides. holding a dumbbell in both arms by your sides. 2 - Take a step forward, 2 2 - Bend at the hips and 2 hands at your thighs with your 2 2 - Take a step forward onto 2 dropping your back knee knees, lowering your body arms straight. the roller, dropping your back toward the floor, keeping the 3 down towards the floor, 3 2 - Lower the dumbbell 3 knee toward the floor, leaning 3 ball overhead. keeping your back flat. towards the floor, bending at your torso slightly forward with 3 - Push off your front foot to 4 3 - Push down to return to the 4 the hips and knees and rolling 4 your weight on your front leg. 4 return to the start position. 5 start position. 5 the ball up your back. 5 3 - Push off your front foot to 5 Equipment Sub: Plates 3 - Push through your heels, return to the start position. 6 6 returning to the upright 6 6 position. Equipment Sub: Plate, Med Side Lunge Split Squat Ball Uni Stiff Leg Deadlift Legs Legs Legs Legs

1 - Stand upright with the half Sets Rep Weight Notes 1 - Stand upright on a half Sets Rep Weight Notes 1 - Start in a squat position Sets Rep Weight Notes 1 - Stand upright holding Sets Rep Weight Notes round roller to one side and 1 round roller with your feet split 1 with your feet hip-width apart, 1 dumbbells by your sides with 1 your arms by your sides. front to back with your hands your head up and your hips your arms straight. 2 - Take a step laterally onto 2 at your sides. 2 low holding a dumbbell on the 2 2 - Raise one leg straight up 2 the roller, lowering your body 2 - Lower your body toward floor between your feet. behind as you lower your down and leaning your torso 3 the floor, bending at the hips 3 2 - Stand up with the 3 torso down and reach the 3 slightly forward with your and knees and leaning your dumbbell, keeping your arms dumbbells toward the floor, weight on the outside leg. 4 torso slightly forward with your 4 straight and your back flat. 4 keeping both legs. 4 • Keep your trailing leg 5 weight on the front leg. 5 3 - Lower the dumbbell back 5 3 - Return to the upright 5 straight. • Push off the front foot to to the floor, sending your hips position. 3 - Push off your outside foot 6 return to start position, 6 back and down and bending 6 Equipment Sub: , Plate 6 to return to the start position. keeping your back flat your knees. throughout. Equipment Sub: Barbell, Plate Incline Press Press Flat Chest Chest Chest Chest

1 - Lie with your upper back Sets Rep Weight Notes 1 - Lie on a bench holding Sets Rep Weight Notes • Lie on your back with your Sets Rep Weight Notes 1 - Lie on your back holding Sets Rep Weight Notes on the ball holding dumbbells 1 dumbbells at shoulder level 1 knees bent and feet flat, 1 dumbbells up over your chest 1 at shoulder level with with your elbows bent. holding dumbbells up over with your arms straight. bent. 2 2 - Press the dumbbells up 2 your shoulders with your 2 2 - Lower the dumbbells out 2 • Drop your hips until your over your chest, straightening upper arms on the floor, and away from your body and upper body is at a 45 degree 3 your arms. 3 elbows bent. 3 down to shoulder level. 3 angle. • Lower the dumbbells back to 1 - Raise your hips off the 3 - Raise the dumbbells back 2 - Press the dumbbells up 4 shoulder level and repeat. 4 floor, trying to make a straight 4 up over your chest, keeping 4 until your arms are straight 5 Equipment Sub: Barbell 5 line from your hips to your 5 your arms straight throughout. 5 over your chest. shoulders. Equipment Sub: Plates • Lower the dumbbells back to 6 6 2 - Press the dumbbells up 6 6 shoulder level. over your chest, straightening Equipment Sub: Barbell your arms. Lunging Press Bench Press EquipmentBent Sub: Over Barbell Close Row Back Back Chest Chest

1 - Stand upright holding the Sets Rep Weight Notes 1 - Lie on a bench holding the Sets Rep Weight Notes 1 - Holding a dumbbell in one Sets Rep Weight Notes 1 - Lie face down on the ball Sets Rep Weight Notes handles at shoulder height 1 handles at shoulder level with 1 hand, place your opposite 1 holding dumbbells by your 1 with your elbows bent and your elbows bent and the hand and knee on the ball. sides with your arms straight your feet split front to back. 2 tubing wrapped under the 2 2 - Raise the dumbbell up to 2 and your palms facing in. 2 2 - Step forward, dropping bench. your chest, bending your 2 - Lift the dumbbells up to your back knee and press the 3 2 - Press the handles up until 3 while maintaining your 3 your chest, bending your 3 handles straight out in front. your arms are straight up over balance. elbows straight back close to Sub: Equipment Sub: 4 your chest. 4 • Lower the dumbbell back 4 your sides. 4 5 • Lower the handles back to 5 down to a straight arm 5 • Squeeze your shoulder 5 shoulder level and repeat. position by your side. blades together at the top, 6 6 Equipment Sub: 6 then lower the dumbbells back 6 to the start position and repeat. This PDF/printout was generated using Charter Fitness Virtual Training. Get access at http://www.charterfitness.com. Equipment Sub:

© 2013 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 printed 10/21/13 08:12PM 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 Page 1 of 3 permitted to make copies, reproduce or electronically post this PDF. My Charter Fitness Virtual Training Workout Resistance-Stabilization

Bent Over Row Bent Over Row Plank Row Kneeling Renegade Row Back Back Back Back

1 - Bend forward at your waist Sets Rep Weight Notes 1- Holding a dumbbell in one Sets Rep Weight Notes 1 - Support your body on your Sets Rep Weight Notes 1 - Start in the top position of Sets Rep Weight Notes with your knees slightly bent 1 hand with your arm straight, 1 toes and hands with one hand 1 a push up with your hands on 1 and your back flat while place the opposite knee and on a dumbbell and your arms dumbbells. holding dumbbells with your 2 hand on a bench, keeping 2 straight. 2 2 - Raise one dumbbell up to 2 arms straight and palms your back flat. 2 - Raise the dumbbell up to your shoulder, bending at the facing in. 3 2 - Lift the dumbbell up to the 3 the side of your chest, 3 elbow. 3 2 - Lift the dumbbells up to the side of your chest, bending at bending at your elbow. • Lower this dumbbell and sides of your chest. 4 your elbow. 4 • Lower and repeat while 4 repeat on the other side. 4 • Lower the dumbbells back to 5 • Lower the dumbbell back to 5 maintaining a neutral back in 5 5 a straight arm position, a straight arm position, the plank position. keeping your back flat 6 keeping your back flat 6 6 6 throughout. throughout. Equipment Sub: Barbell, Equipment Sub: Kettlebell, Plates Rope Row Plate Close High Row Seated Uni Close Row Alternating Press Back Back Back Shoulders

1 - Stand upright holding a Sets Rep Weight Notes 1 - Sit upright holding the Sets Rep Weight Notes 1 - Sit holding the handle in Sets Rep Weight Notes • Sit upright with your back Sets Rep Weight Notes rope in both hands with your 1 handles with your arms 1 one hand with your arm 1 against the pad holding the 1 arms straight out in front, feet extended in front just above straight out in front, your palm handles at shoulder height split with your knees slightly 2 shoulder height and your 2 facing in and your back flat. 2 with your elbows bent. 2 bent. palms facing in. 2 - Pull the handle straight in 1 - Press one handle 2 - Pull the rope straight in to 3 2 - Pull the handles back and 3 to your chest. 3 overhead, extending your arm 3 one side of your chest, down to the sides of your • Remain upright throughout fully. twisting your torso slightly. 4 chest, bending at the elbows. 4 and do not sway back and 4 2 - Lower this handle back to 4 • Remain upright throughout 5 • Return to the start position 5 forth or twist at your wrist. 5 shoulder height and then 5 and do not sway back and and repeat, keeping your back Equipment Sub: Tubing press the other handle forth. 6 neutral throughout. 6 6 overhead, keeping your back 6 Equipment Sub: Tubing flat throughout. • Finish pressing and lowering Crossbody Raise one handleInternal before startingRotation with the other. Shoulders Shoulders Shoulders Shoulders

1 - Stand upright holding a Sets Rep Weight Notes 1 - Stand upright holding a Sets Rep Weight Notes 1 - Sit upright with your back Sets Rep Weight Notes 1 - Stand upright holding a Sets Rep Weight Notes handle at one side in the 1 handle at your side with your 1 against the pad holding the 1 cable out to the side with your 1 opposite hand with the arm arm straight. handles at shoulder height elbow at 90 degrees and your across your body at waist 2 2 - Raise the handle up in 2 with your elbows bent. 2 upper arm against your side. 2 height. front to shoulder height, 2 - Press the handles 2 - Pull the cable across your 2 - Raise the handle 3 keeping your arm straight. 3 overhead, extending your 3 mid-section, keeping your 3 diagonally up and across your • Lower back to the start arms fully. elbow at 90 degrees and your body, keeping your arms 4 position and repeat, keeping 4 • Remain upright throughout. 4 upper arm against your side. 4 straight. 5 your back flat and arm straight 5 5 Equipment Sub: Tubing 5 • Finish with arm fully throughout. extended up over the 6 Equipment Sub: Tubing 6 6 6 shoulder. Equipment Sub: Tubing Front Raise Overhead Press Kneeling Overhead Press Curl Shoulders Shoulders Shoulders

1 - Sit upright on the ball Sets Rep Weight Notes 1 - Sit upright on the ball Sets Rep Weight Notes 1 - Kneel on a BOSU holding Sets Rep Weight Notes 1 - Sit upright on the ball Sets Rep Weight Notes holding dumbbells at your 1 holding dumbbells at shoulder 1 dumbbells at shoulder height 1 holding dumbbells with your 1 sides with your arms straight height with your elbows bent with your elbows bent and arms extended by your sides and palms facing back. 2 and your palms facing 2 your palms facing forward. 2 with your palms out. 2 2 - Raise the dumbbells up in forward. 2 - Press the dumbbells 2 - Raise the dumbbells up to front to shoulder height, 3 2 - Press the dumbbells 3 overhead, extending your 3 shoulder level, finishing with 3 keeping your arms straight. overhead, extending your arms fully. your palms facing back. • Remain upright on the ball 4 arms fully. 4 • Keep your back flat 4 • Do not turn at your wrists as 4 and do not bounce. 5 • Remain upright on the ball 5 throughout the movement. 5 you raise the dumbbells. 5 Equipment Sub: Plates and do not bounce. 6 Equipment Sub: Barbell 6 6 6 This PDF/printout was generated using Charter Fitness Virtual Training. Get access at http://www.charterfitness.com.

© 2013 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 printed 10/21/13 08:12PM 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 Page 2 of 3 permitted to make copies, reproduce or electronically post this PDF. My Charter Fitness Virtual Training Workout Resistance-Stabilization

Curl Seated Curl Wall Squat Curl Cross Body Extension Biceps Biceps Biceps

1 - Stand upright on the BOSU Sets Rep Weight Notes 1 - Sit upright on a BOSU with Sets Rep Weight Notes • Lean against a Swiss ball Sets Rep Weight Notes 1 - Lie on a bench holding a Sets Rep Weight Notes holding dumbbells at your 1 your legs straight and feet 1 positioned in your lower back 1 dumbbell in one hand with 1 thighs with your arms straight raised up in front holding against a wall, holding your elbow bent and your arm and your palms facing out 2 dumbbells by your sides with 2 dumbbells by your sides. 2 across body. 2 2 - Raise the dumbbells up to your arms straight and your 1 - Squat down lowering your • The dumbbell should be shoulder height, bending at 3 palms facing inward. 3 body towards the floor and 3 nearly touching your opposite 3 the elbows. 2 - Raise the dumbbells up to rolling your back along the shoulder. • Do not turn at the wrists, 4 your shoulders, turning at the 4 ball, keeping your arms 4 2 - Raise the dumbbell straight 4 finish with your palms facing 5 wrists and finishing with your 5 straight by your sides. 5 up over your chest, extending 5 back. palms facing back. 2 - Raise the dumbbells up to your elbow. 6 • Keep your elbows close to 6 shoulder height, bending at 6 Equipment Sub: Plate 6 your sides and your feet up the elbows, finishing with your with legs straight throughout. palms facing back. Extension Extension Balance • Lower andKickback repeat. Extension Triceps Triceps Triceps Triceps

1 - Stand upright holding one Sets Rep Weight Notes 1 - Stand upright holding one Sets Rep Weight Notes 1 - Bend forward at the waist Sets Rep Weight Notes 1 - Sit upright on the ball Sets Rep Weight Notes dumbbell in both hands 1 dumbbell in both hands 1 holding dumbbells with your 1 holding a dumbbell in both 1 behind your head with your behind your head with your upper arms by your sides and hands behind your head with elbows bent. 2 elbows bent. 2 elbow bent. 2 your elbows bent. 2 2 - Straighten your arms, 2 - Raise the dumbbell up 2 - Lift the dumbbells up and 2 - Raise the dumbbell up raising the dumbbell up 3 overhead, extending your 3 back, straightening your arms, 3 overhead, extending your 3 overhead. arms fully and lift one foot up keeping your shoulders steady arms fully. 3 - Lower the dumbbell back 4 and out to side, slightly off the 4 and your back flat throughout. 4 • Keep your shoulder steady 4 down behind your head, 5 floor. 5 • Return to the start position 5 as you perform each rep. 5 bending your elbows. 3 - Lower the dumbbell and and repeat. Equipment Sub: Plate, Equipment Sub: Plate 6 your foot back down to return 6 6 Barbell, Kettlebell 6 to the start position. Equipment Sub: Plate French Press Uni French Press Uni Extension Uni French Press Triceps Triceps Triceps Triceps

1 - Center your back on the Sets Rep Weight Notes 1 - Center your back on the Sets Rep Weight Notes 1 - Sit upright on the ball Sets Rep Weight Notes 1 - Lie with your upper back Sets Rep Weight Notes ball with the dumbbells in your 1 ball with one dumbbell in your 1 holding a dumbbell in one 1 on the BOSU holding one 1 hands and your arms straight hand and your arm straight up hand behind your head with dumbbell in your hand with up over your chest. 2 over your chest. 2 your elbow bent. 2 your arm straight up over your 2 2 - Bend at the elbows, 2 - Bend at the elbow, bringing 2 - Raise the dumbbell up chest. bringing the dumbbells down 3 the dumbbell down to the side 3 overhead, extending your arm 3 2 - Bend at the elbow, bringing 3 to the sides of your head. of your head. fully. the dumbbell down to the side 3 - Straighten your arms, 4 3 - Straighten your arm, 4 • Keep your shoulder steady 4 of your head. 4 raising the dumbbells back up 5 raising the dumbbell back up 5 as you perform each rep. 5 3 - Straighten your arm, 5 to the start position. to the start position. Equipment Sub: Plate, raising the dumbbell back up Equipment Sub: Barbell 6 Equipment Sub: Plate 6 Kettlebell 6 to the start position. 6

This PDF/printout was generated using Charter Fitness Virtual Training. Get access at http://www.charterfitness.com.

© 2013 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 printed 10/21/13 08:12PM 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 Page 3 of 3 permitted to make copies, reproduce or electronically post this PDF.