Strike : Workout 3


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My Respire Fitness Workout Strike : Workout 3 # MikeFitCoach

For each exercise, perform 3 sets of 10 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it.

Sets Reps Weight 1 - Stand upright holding dumbbells by your sides with 1 10 your feet flat, shoulder-width apart. 2 10 2 - Lower your body toward 3 10 the floor, sending your hips back and down and bending 4 your knees. 3 - Push through your heels to 5 return to the start position. • Keep your back flat and 6 head up throughout the movement. Chest Pass Equipment Sub: Plates, Kettlebells

Notes

Notes

Back

1 - Stand upright holding the Sets Reps Weight ball at chest level with your 1 10 elbows bent. 2 - Throw the ball out in front 2 10 to another person or against a 3 10 wall, extending your arms fully. 4 • Receive the ball back and repeat. 5

6

1 - Grasp the handle using a close grip with your arms extended straight overhead. 2 - Pull the handle down in front to the top of your chest. • Straighten your arms completely, returning the handle to the up position. • Remain upright throughout and do not sway back and forth. Equipment Sub: Tubing

Notes

1 - Lie on your back with your Sets Reps Weight knees bent and feet flat 1 10 holding a dumbbell in both hands at your upper chest. 2 10 2 - Lift your head and 3 10 shoulders off the floor, keeping your knees bent and 4 feet flat. • Lower your head and 5 shoulders and repeat. Equipment Sub: Plate, Med 6 Ball

Sets Reps Weight

1

10

2

10

3

10

Notes

4 5 6

Front Raise

Abs

Weighted Crunch

Shoulders Sets Reps Weight 1 - Stand upright holding a barbell in front at shoulder 1 10 height with your elbows bent and palms facing forward. 2 10 2 - Press the barbell 3 10 overhead, extending your arms fully. 4 • Keep your back flat and remain upright throughout the 5 movement. Equipment Sub: Dumbbells 6

Notes

6

Overhead Press

Notes

Shoulders

1 - Lie on a flat bench holding Sets Reps Weight the barbell up over chest with 1 10 your arms straight and hands shoulder-width apart. 2 10 2 - Lower the barbell down to 3 10 upper-chest level, bending at the elbows. 4 3 - Press the barbell back up to a straight arm position. 5 Equipment Sub: Dumbbells

• Stand upright with your arms Sets Reps Weight by your sides. 1 10 1 - Bend at the hips and knees into a semi-squat position, 2 10 leaning your torso slightly 3 10 forward. 2 - Push off your feet, jumping 4 straight up and raising your arms up overhead. 5 • Land in semi-squat with your arms back by your sides and 6 repeat the jump.

Close Grip Pulldown

Chest

Chest

Bench Press

Cardio

Vertical Jumps

Legs

Squat

Notes

1 - Stand upright holding the Sets Reps Weight dumbbells in front of your 1 10 thighs with your arms straight and palms facing back. 2 10 2 - Raise the dumbbells up in 3 10 front to shoulder height, keeping your arms straight. 4 • Lower the dumbbells back to the start position and repeat, 5 keeping your back flat throughout. 6 Equipment Sub: Barbell, Plates

Notes

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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 04/14/15 10:02AM Page 1 of 2

My Respire Fitness Workout Strike : Workout 3 # MikeFitCoach

1- Lie on your back with your Sets Reps Weight legs straight and your hands 1 10 by your sides. 2 - Raise your legs straight up, 2 10 slightly lifting your lower back 3 10 off the floor. • Slowly lower your legs to tap 4 your heels on the floor and repeat. 5 • Keep your upper body stable and your legs straight 6 throughout the movement.

Notes

Abs

Hanging Knee Raise

Triceps

Dip

Abs

Lying Leg Raise

Sets Reps Weight 1 - Support your body between dip bars with your 1 10 arms straight and feet off the floor. 2 10 2 - Lower your body toward 3 10 the floor, bending at the elbows. 4 3 - Push back up to a straight arm position. 5

Notes

Sets Reps Weight 1 - Hang from a secure bar overhead with your arms and 1 10 legs straight. 2 - Raise your knees toward 2 10 your chest, bending at your 3 10 hips and knees. • Lower your legs and repeat, 4 keeping your arms straight.

6

Notes

5 6

Abs

Bicycle Crunch

Sets Reps Weight • Lie on your back with your legs straight and your hands 1 10 to the sides of your head. 1 - Raise your head and 2 10 shoulders, bringing one knee 3 10 towards your chest and the opposite elbow to this knee, 4 twisting your torso. 2 - Lower your upper body 5 and leg to the floor and repeat to the opposite side, using 6 your other leg. • Alternate sides with each rep.

Notes

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach 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 04/14/15 10:02AM Page 2 of 2