Walk Out Push Up My Respire Fitness Workout · This PDF/printout was generated using Respire...
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This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. printed 04/14/15 09:51AM # MikeFitCoach My Respire Fitness Workout © 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. Strike : Workout 1 Perform the exercises in each round as a circuit for 1 minute each. Repeat 3 times. Get ready to perform Round 1. Front Box Squat Legs Sets Reps Weight Notes 1 2 3 4 5 6 1 - Stand upright in front of a bench or box holding dumbbells at your shoulders with your palms in and your feet shoulder-width apart. 2 - Squat down to sit on the box, sending your hips back and down and keeping your feet flat. 3 - Push through your heels to return to the start position, keeping your back flat and dumbbells at shoulder height Burpee Cardio Sets Reps Weight Notes 1 2 3 4 5 6 1 - Start in the top of a push up position. 2 - Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. 3 - Come to an upright position and jump into the air, raising your arms overhead. 4,5 - Return to the mid position and then jump your feet back out to a straight position. Double Swing Full Body Sets Reps Weight Notes 1 2 3 4 5 6 1 - Squat holding a kettlebell in each hand between your legs with your arms straight. 2 - Thrust your hips forward swinging the kettlebells out and up to shoulder height with your arms straight. • Allow the kettlebells to fall, guiding them back down along the same path and repeat. • Keep your back flat throughout. Walk Out Push Up Chest Sets Reps Weight Notes 1 2 3 4 5 6 • Stand upright with your arms by your sides. 1 - Bend forward at the waist and place your hands on the floor in front. 2 - Walk your hands out until your body is straight in the top position of a push up. 3,4 - Perform a push up then walk your hands back in and return to the upright position. Glute Bridge Legs Sets Reps Weight Notes 1 2 3 4 5 6 1 - Lie on your back with you knees bent and feet on a med ball, placing your hands at your sides. 2 - Raise your hips off the floor, making a straight line from your knees to your shoulders. • Lower your upper body back to the floor and repeat. Get ready to perform Round 2. Squat Jump Legs Sets Reps Weight Notes 1 2 3 4 5 6 • Stand upright with your hands to the sides of your head. 1 - Bend at the hips and knees into a semi-squat position leaning your torso slightly forward. 2 - Push off your feet, jumping straight up. 3 - Land in semi-squat and repeat the jump. Page 1 of 3
Transcript of Walk Out Push Up My Respire Fitness Workout · This PDF/printout was generated using Respire...
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 09:51AM
# MikeFitCoach
My Respire Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Strike : Workout 1
Perform the exercises in each round as a circuit for 1 minuteeach.
Repeat 3 times.
Get ready to perform Round 1.
Front Box Squat
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand upright in front of abench or box holdingdumbbells at your shoulderswith your palms in and yourfeet shoulder-width apart.2 - Squat down to sit on thebox, sending your hips backand down and keeping yourfeet flat.3 - Push through your heels toreturn to the start position,keeping your back flat anddumbbells at shoulder heightthroughout.Burpee
Car
dio
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Start in the top of a pushup position.2 - Jump your feet in, bringingyour knees to your chest whilekeeping your hands on thefloor.3 - Come to an uprightposition and jump into the air,raising your arms overhead.4,5 - Return to the midposition and then jump yourfeet back out to a straightposition.
Double Swing
Ful
l Bod
y
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Squat holding a kettlebellin each hand between yourlegs with your arms straight.2 - Thrust your hips forwardswinging the kettlebells outand up to shoulder height withyour arms straight.• Allow the kettlebells to fall,guiding them back down alongthe same path and repeat.• Keep your back flatthroughout.
Walk Out Push Up
Che
stSets Reps Weight Notes
1
2
3
4
5
6
• Stand upright with your armsby your sides.1 - Bend forward at the waistand place your hands on thefloor in front.2 - Walk your hands out untilyour body is straight in the topposition of a push up.3,4 - Perform a push up thenwalk your hands back in andreturn to the upright position.
Glute Bridge
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on your back with youknees bent and feet on a medball, placing your hands atyour sides.2 - Raise your hips off thefloor, making a straight linefrom your knees to yourshoulders.• Lower your upper body backto the floor and repeat.
Get ready to perform Round 2.
Squat Jump
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
• Stand upright with yourhands to the sides of yourhead.1 - Bend at the hips and kneesinto a semi-squat positionleaning your torso slightlyforward.2 - Push off your feet, jumpingstraight up.3 - Land in semi-squat andrepeat the jump.
Page 1 of 3
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 09:51AM
# MikeFitCoach
My Respire Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Strike : Workout 1
Moving Ball Push Up
Che
st
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourtoes with one hand on a balland the other on the floor,elbows bent and your chestnearly touching the ball.2,3 - Push up to a straight armposition and roll the ballacross to your other hand.4 - Place your other hand onthe ball and lower your bodyback to the floor.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.
Front Squat to Push Press
Com
boSets Reps Weight Notes
1
2
3
4
5
6
1 - Stand upright holdingdumbbells with your armsstraight and your palms facingin.2 - Raise the dumbbells up toshoulder height, bending atthe elbows.3 - Press the dumbbellsoverhead, extending yourarms fully and turning yourwrists to finish with palmsfacing forward.• Lower back to the startposition.
Push Up to Row
Bac
k
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourtoes with your hands ondumbbells, elbows bent, chestclose to the floor.2 - Push up to a straight armposition.3 - Raise one dumbbell up toyour shoulder, bending yourelbow, shifting your weight tothe opposite side.• Lower the dumbbell and yourbody and repeat on other side.• Alternate sides with eachrep.Equipment Sub: Kettlebell
Uni Windmill
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand upright holding onekettlebell overhead with yourarm fully extended.2 - Shift your hips back, rotateyour trunk to one side andbend forward at the waistreaching your other hand tothe floor.3 - Return upright with thekettlebell overheadthroughout.• Complete all reps on oneside before switching to theother side.
Get ready to perform Round 3.
Foot Up Split Squat
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand upright with one footon a bench behind withholding dumbbells with yourarms by your sides.2 - Drop your body downtowards the floor, bending atyour hips and knees andleaning your torso slightlyforward.3 - Push off your front foot toreturn to the start position.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate
Split Squat Jumps
Car
dio
Sets Reps Weight Notes
1
2
3
4
5
6
• Stand upright with your feetsplit front to back with yourarms at your sides.1 - Bend at the hips andknees, leaning your torsoslightly forward with yourweight on the front leg.2 - Push off the front foot andjump up off the floor, switchingyour feet in the air.3 - Land in a split squat withthe other foot in front andrepeat quickly.• Perform one rep on oneside, then switch to the otherside. Alternate sides with eachrep.
Uni Swinging Clean
Ful
l Bod
y
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Squat holding a kettlebellin one hand between yourlegs with your arms straight.2 - Thrust your hips forwardswinging the kettlebell out andup and then pull it in, catchingit at shoulder height, bendingat the elbow.• Absorb the kettlebell at yourshoulder by dipping at the hipsand knees slightly.• Complete all reps on oneside before switching to theother side.
Moving Push Up
Che
st
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Support your body on yourtoes and hands with yourelbows bent and your chestnearly touching the floor.2 - Push up to a straight armposition.3 - Move your hands about 12inches to one side.4 - Lower your chest back tothe floor.• Repeat, moving to the otherside.
Page 2 of 3
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 09:51AM
# MikeFitCoach
My Respire Fitness Workout
© 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 ofauthorship 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 tomake copies, reproduce or electronically post this PDF.
Strike : Workout 1
Russian Twist
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Start in a sit up positionwith your feet off the floor,knees bent, holding akettlebell at chest level.2 - Twist your torso to oneside swinging the kettlebell tothis side.3 - Twist your torso back tothe other side swinging thekettlebell to this side, keepingyour feet up and back flatthroughout.• Alternate sides with eachrep.
Page 3 of 3
